NEW YORK, Dec 5: Walking has long been championed for its health benefits, and now, scientists have identified the specific walking speeds that offer the maximum advantages in lowering the risk of diseases such as Type 2 diabetes. A recent meta-analysis, featured in the British Journal of Sports Medicine and reported by NBC News, has shed light on the significant benefits of walking at faster speeds, ranging from 2.5 to 5 mph.

The meta-analysis, drawing data from 10 studies involving over 500,000 participants from the United States, the United Kingdom, and Japan, has unveiled a groundbreaking discovery. According to the findings, individuals who walked at speeds between 2 to 3 mph exhibited a remarkable 15% lower risk of developing Type 2 diabetes compared to those who adopted a more leisurely pace. Furthermore, the study highlighted that for brisk walkers, each 0.6 mph increase in speed correlated with a notable 9% reduction in the risk of developing the condition.

Lead author Ahmad Jayedi emphasized the importance of promoting faster walking speeds, stating, "While current strategies to increase walking time and steps per day may be a good approach to reduce the risk of Type 2 diabetes, it's also better to encourage people to walk at faster speeds." Jayedi highlighted the connection between brisk walking and reduced insulin resistance, a key factor in Type 2 diabetes prevention.

The impact of this discovery is particularly relevant in the United States, where Today reports that one in 10 Americans, totaling 38 million people, are living with diabetes, the majority of whom (90% to 95%) have Type 2 diabetes. Additionally, an astonishing 30%, equivalent to 97 million Americans, are estimated to have prediabetes. Exercise, known for its role in lowering the risks of heart disease and certain cancers, plays a crucial role in both preventing and managing diabetes.

While the study underscores the benefits of brisk walking at optimal speeds, healthcare professionals stress the overarching importance of promoting physical activity, irrespective of speed. Dr. Robert Gabbay from the American Diabetes Association acknowledged that while faster walking may offer additional advantages, the primary focus should be on encouraging individuals to increase their overall walking activity.

Factors such as age, fitness level, and health status influence an individual's ability to walk at different speeds. Epidemiologist and kinesiologist Amanda Paluch suggests a practical approach to gauge an appropriately elevated heart rate during walking: maintain a pace where individuals can comfortably talk but are unable to sing their favorite song without becoming breathless.

In conclusion, this groundbreaking study provides valuable insights into the optimal walking speeds for maximum health benefits, particularly in the context of Type 2 diabetes prevention. As the scientific community continues to uncover the nuances of physical activity, the importance of encouraging individuals to incorporate brisk walking into their routine becomes increasingly evident.