People who walk faster have lower risk of diabetes and hypertension – Times of India
Walking is frequently regarded as a simple and effective way to stay fit, but did you realise that the speed at which you walk can affect your health? A recent study published in Scientific Reports shows that walking faster can reduce the risk of diabetes and hypertension, particularly among obese people. Here is the in-depth version of the facts and see why faster walking could be beneficial to your health.
What the study revealed
This large-scale study analyzed health checkup data from over 24,000 adults in Japan. Researchers examined the connection between walking speed and metabolic diseases such as diabetes, hypertension, and dyslipidemia (abnormal cholesterol levels) among participants classified as obese.
Key observations included:
Reduced risk of diabetes: Compared to slow walkers, participants who walked more quickly had a 30% lower chance of developing diabetes.
Decreased risk of hypertension: Those who walked quickly were 6% less likely to experience high blood pressure.
Improved cholesterol: Those who walked briskly had a modest reduction in their chance of developing dyslipidaemia.
These findings underscore how walking speed can positively impact overall health, particularly in individuals already at risk due to obesity.
How walking speed affects health
Walking faster is more than just a way to get somewhere quickly—it directly benefits your body in multiple ways:
- Walking more quickly increases aerobic capacity, which improves the efficiency of your heart and lungs.
- This lowers the risk of diabetes by regulating blood sugar levels.
- Walking briskly improves cardiovascular health and lowers blood pressure.
- Walking more quickly reduces inflammatory indicators, which may reduce the chance of developing metabolic disorders.
Tips to increase your walking speed
If you’re inspired by these findings, here are a few easy ways to pick up your pace:
- To gain momentum, stand tall, maintain a comfortable posture, and swing your arms.
- Aim for a brisk speed of about 100 steps per minute, or walk quickly enough to be able to carry on a conversation but still feel a little out of breath.
- To increase endurance, alternate between walking quickly and at your typical pace.
- Track your speed with a fitness tracker and work to get faster over time.
Walking speed vs daily steps
While this study emphasises the benefits of speedier walking, the amount of steps you do each day is equally important for reducing health risks. Other studies show that simply raising your step count, independent of speed, can lower blood pressure and increase general fitness. Combining more steps with a quick pace produces the best results.
