Faster walking speed of 4 km+/hour linked to significantly lower type 2 diabetes risk

Walking at a speed of 4 or more km an hour is linked to a significantly lower risk of type 2 diabetes, suggests a pooled data analysis of the available evidence, published online in the British Journal of Sports Medicine.

And the faster the speed above 4 km/hour, the lower the risk seems to be, with every 1 km increase in speed associated with a 9% reduction in risk, the findings suggest.

While regularly nipping out for a stroll is associated with a lower risk of developing type 2 diabetes, it’s not clear what the optimal speed might be to ward off the disease, say the researchers.

The global number of adults with type 2 diabetes is currently 537 million, but is expected to reach 783 million by 2045, so a simple and inexpensive physical activity that is also associated with several other social, mental, and physical health benefits, might be an easy way of helping to stave off the disease, they add.

Pooled data analysis of the results showed that compared with strolling at less than 2 miles or 3 km/hour, an average or normal walking speed of 2-3 miles or 3-5 km/hour was associated with a 15% lower risk of type 2 diabetes, irrespective of the time spent walking.

Similarly, fairly brisk walking at a speed of 3–4 miles/hour or 5–6 km/hour was associated with a 24% lower risk of type 2 diabetes compared with strolling.

Brisk walking or striding at a speed above 4 miles or 6 km/hour was associated with a reduced risk of around 39%, equal to 2.24 fewer cases of type 2 diabetes in every 100 people.

Every 1 km/hour increase in walking speed was associated with a 9% lower risk of type 2 diabetes, with the minimal threshold of 4km/hour equal to 87 steps/min for men and 100 steps/ min for women, the findings suggest.

They conclude: “The present meta-analysis of cohort studies suggests that fairly brisk and brisk/striding walking, independent of the total volume of physical activity or time spent walking per day, may be associated with a lower risk of type 2 diabetes in adults.

Reference: Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis; British Journal of Sports Medicine; DOI:10.1136/bjsports-2023-107336