Stride to Health: Brisk Walking and How It Can Lower Diabetes Risk

So, you know how brisk walking is that thing you inadvertently do when you’re running late or trying to overtake slow walkers? Well, turns out, it’s not just a race against time; it’s a race against Type 2 diabetes too. Yes, you heard it right – brisk walking could be your secret weapon in lowering the risk of Type 2 diabetes.

Finding Your Stride and Breaking It Down

Let’s get real for a moment. Running isn’t everyone’s cup of tea. I mean, who likes feeling like their lungs are auditioning for a bonfire and leg muscles are staging a revolt? Not many, I bet. But here’s the kicker – brisk walking might just be the hero we never knew we needed, especially if diabetes runs in the family or prediabetes is knocking on your door.

In a nutshell, a study in the British Journal Of Sports Medicine spilled the beans on walking at a quicker pace. And here’s the nitty-gritty – walking between 3.2km/h to 4.8km/h slashed the risk of Type 2 diabetes by 15%. Step it up to a brisk 4.8km/h to 6.4km/h, and bam, you’re looking at a 24% lower risk. Oh, and every extra km/h? That’s a cool 9% less risk.

The Dance of Exercise and Diabetes

Now, let’s dive into why this whole brisk walking thing works against the diabetes dragon. Picture this: Type 2 diabetes is like having too much glucose at the party, and your body’s insulin sensitivity is playing hard to get. Not cool. But guess what? Exercise swoops in like a superhero, boosting insulin sensitivity and letting your muscles feast on glucose for energy. Take that, diabetes!

And it’s not just glucose levels that get a reality check. Cardio exercise also throws chronic inflammation – diabetes’ shady sidekick – out the window. This, according to Chermine Tan, a senior physiotherapist, means less body fat, fewer inflammation-promoting substances, and an overall healthier internal vibe.

Striding Towards Glory

But wait, there’s more! Even after you’ve hung up your walking shoes, your body’s still soaking in the benefits. Heightened insulin sensitivity lingers, ensuring your muscles keep munching on glucose even after the walk is over. It’s like getting a bonus round of health.

Now, before you lace up and speed walk into the sunset, a reality check – the study isn’t the gospel truth. It has some evidence, but Chermine warns of a pinch of skepticism. Brisk walking is fantastic, but don’t put all your diabetes-fighting eggs in one basket. Combine it with a balanced diet and some good ol’ rest for the ultimate health cocktail.

Walk the Talk: Finding Your Speed

So, how do you figure out if you’re a walking maestro or a speedster in the making? Dr. Gary Ang Yee says Singaporeans are world-class speedsters, clocking 6.1km/h on average. But for the rest of us, a sedentary stroll is around 3km/h to 4km/h. To dodge Type 2 diabetes, brisk walking is the name of the game – a pace of 4km/h to 6.4km/h is the sweet spot.

The Brisk Walking Symphony: Duration Takes the Lead

But here’s the deal, it’s not just about speed; it’s about how long you keep that brisk pace up. According to Chermine, duration is the real MVP. Aim for 150 minutes of moderate-intensity aerobic activity each week. Spread it out, embrace the brisk walks, and let that heart rate dance to the rhythm of health.

Strapping On the Right Shoes for the Walk of Health

Before you dive into the brisk walking fiesta, let’s talk shoes. Running shoes are cool, but walking shoes are the real deal. They’re lighter, offer proper support, and let your feet breathe. So, when you’re picking out your walking buddies, make sure they’ve got enough wriggle room and a firm heel counter – your feet will thank you.

Your Brisk Walking Playlist: Tips to Make Every Step Count

Enough theory; let’s put this into practice. Start with your usual walking speed – the one you use to snag lunch at the nearby food court. Once comfy, crank it up gradually. Small increments, like 0.5km/h per week, can be your fitness BFF.

Don’t rush into the speed game at first; focus on duration. Clock in at least 150 minutes of moderate-intensity aerobic activity each week. Joachim Tan, the studio manager of SUMHIIT Fitness, suggests hitting 7,000 to 10,000 steps for that cardiovascular pump.

Making It a Date: Brisk Walking and Friends

Now, let’s talk about company. Walk with buddies or family; it’s like a walking party but healthier. Community, Joachim notes, is key in hitting those fitness goals. So, grab your pals and turn your brisk walks into a social soiree.

The Finale: Stride Towards a Healthier You

In the grand scheme of things, brisk walking isn’t just a task on your to-do list. It’s a journey – a fun one at that. Embrace the stride, revel in the brisk pace, and let every step be your shield against Type 2 diabetes. Your health adventure starts with a walk – a brisk one. Happy striding!