(NaturalHealth365)  Does the idea of running make you nauseous or depressed?  Many people dread running yet are open to jogging or walking briskly.  Fast-walking is easier, causes less stress on the joints, and is less intimidating than the prospect of jogging or running.

Now, for the good news: scientists have determined walking speed impacts the risk for type 2 diabetes.  A systematic review conducted at the Semnan University of Medical Sciences and published in the British Journal of Sports Medicine shows faster walking is linked to a reduced risk of type 2 diabetes.

Why walking at a brisk pace is an effective defense against type 2 diabetes

On the surface, the claim that walking fast helps prevent the onset of diabetes seems a bit far-fetched.  To the surprise of many, the data backs up the claim.  Scientists analyzed the findings of extensive cohort studies, determining that walking speed impacts the risk of type 2 diabetes.  In total, the analysis included 10 cohort studies.

The researchers used meta-analyses to gauge relative risk and the risk difference of walking at different speeds.  The relative risk of type 2 diabetes was a mere 0.61 among those who walked briskly, meaning at a rate of 3.9 miles per hour.  The relative risk of type 2 diabetes for those who walked at a normal pace, meaning 2.9 miles per hour, was 0.76.  Those who walked casually at a speed of 1.9 miles per hour had a relative risk rate of 0.85.

Is there an ideal walking speed?

In general, type 2 diabetes risk decreased when people walked at 2.4 miles per hour.  It is worth noting that the researchers determined the faster one walked above 2.4 miles per hour, the lower the risk of type 2 diabetes became.

For every single kilometer per hour (equating to 0.62 miles per hour) increase in speed, the risk of type 2 diabetes decreased by 9%.  However, the researchers did not have enough data to determine the optimal speed to reduce the risk of type 2 diabetes.

How to make fast walking a part of your life

Fast year-round outdoor walking is unfeasible for those who live in cold climates.  If you live in a cold or snowy area, consider adding a treadmill to your home or walk inside a mall at “off peak” hours.  Regardless of whether you walk at a fast pace outdoors when the weather is nice or walk indoors, the experience will be that much easier if you listen to music.

Lean toward music with a fast tempo that motivates you to walk quickly.  If you aren’t a music-lover or have grown tired of your playlists, put on a podcast while walking at a fast pace, and you’ll focus less on the physical activity and more on the podcast monologue or discourse.

Getting into the habit of walking fast will take time.  Recognize the challenge of committing to fast-walking and encourage a friend to join you on those indoor or outside walks.  The presence of a neighbor, spouse, or other family member on your walks will motivate you to continue walking at a brisk pace.

Do you have any tips for those who want to get into the habit of brisk walking or jogging?  If so, share that advice below.

Sources for this article include:

BJSM.com
Medicalxpress.com