Your Walking Speed Is a Strong Predictor of Type 2 Diabetes, Study Finds

Turning a leisurely stroll into a brisk walk may have significant benefits in preventing type 2 diabetes. Researchers suggest that exceeding the average walking pace of less than 2 mph can substantially lower your risk of developing the disease.

The researchers reviewed published data from more than half a million adults who were followed for up to 11 years. The results showed that walking at a pace of 2 to 3 mph led to a 15% lower risk of type 2 diabetes, regardless of the total time spent walking. Increasing the pace to 3 to 4 mph decreased the risk by 24%, and walking at a speed above 4 mph reduced the odds of developing type 2 diabetes by about 39%, which equates to approximately two and a quarter fewer cases per 100 people.

The authors note that while current strategies to increase total walking time are beneficial, it may also be reasonable to encourage people to walk at faster speeds to further enhance the health benefits of walking. Walking speed is associated with improved cardiorespiratory fitness, muscle strength, and weight loss, all of which are linked to a reduced risk of diabetes.