Fast paced walking being one of them, is linked to numerous health advantages, notably a decreased risk of type 2 diabetes, writes Vinita Alvares Fernandes
As a person who has never needed to be told to exercise, I have tried almost all forms of exercise trending at different times — be it aerobics, cycling, jogging, athletics, squash, tennis, swimming, badminton, basketball, then came the popularity of gymming, weight training, different forms of yoga, pilates and what have you, I tried them all. Many deacdes later, here is my personal verdict as an older adult —“ Walking is the best form of exercise” slow or brisk just keep walking.
Walking is a cost-effective and straightforward activity that can be enjoyed by most. Being one of the most versatile forms of physical movement, walking can be easily incorporated into your everyday routine whether it’s commuting to work, going shopping, a post meal digestion walk, an evening stroll with friends or a morning walk to kickstart your day.
Regular physical activity, fast paced walking being one of them, is linked to numerous health advantages, notably a decreased risk of type 2 diabetes. Opting for a brisk pace can not only elevate the intensity of your exercise but potentially offer some extra health benefits.
Here are several ways in which brisk walking may contribute to reducing your risk of developing type 2 diabetes —
Improved insulin sensitivity and glucose control
Brisk walking can significantly enhance your insulin sensitivity and increased efficiency in utilising insulin to control your blood sugar levels, consequently decreasing the likelihood of insulin resistance—a precursor to type 2 diabetes. Consistently walking or participating in physical activities, particularly at elevated intensities, can aid in the regulation of your blood glucose levels. This is crucial for both preventing and managing diabetes.
Additionally, brisk walking contributes to the reduction of body fat, subsequently diminishing your risk of type 2 diabetes.
Weight management
Generally, walking at a quicker pace results in a higher calorie burn compared to walking at a slower pace. Sustaining a healthy weight is pivotal in the prevention of type 2 diabetes, given that excess body weight constitutes a substantial risk factor for the disease. The act of walking at an accelerated pace not only expends more calories but also plays a key role in your weight management, which is essential for both preventing and managing diabetes. Engaging in regular physical activity, such as brisk walking, proves beneficial for weight loss or the maintenance of a healthy weight.
Improved cardiovascular health
Walking at a fast pace is considered to be a form of cardiovascular exercise that can improve your heart health. Cardiovascular fitness is linked to a lower risk of type 2 diabetes.
Walking fast can activate your muscles
Increasing your walking speed involves and activates a broader engagement of your various muscle groups, potentially enhancing your muscle activation. Enhanced muscle health is correlated with more efficient glucose metabolism. When walking at a faster pace, a greater number of muscle groups, particularly the larger ones in your legs, are brought into action. This heightened muscle activation is instrumental in advancing both your muscle health and glucose metabolism. Given that muscles play a pivotal role in glucose uptake, regular exercise, such as brisk walking, proves beneficial in preserving their functionality.
Reduced inflammation
Insulin resistance and the onset of type 2 diabetes are linked to chronic inflammation. Engaging in regular physical activity, especially brisk walking, exerts anti-inflammatory effects in your body which can potentially reduce the risk of you developing type 2 diabetes.
Speed counts but remember to walk at a manageable pace
Although existing approaches emphasising increased walking duration and daily step count are effective in lowering the risk of Type 2 diabetes, there is merit in walking faster as well. While advocating for extended walking times remains beneficial, walking faster can amplify the health advantages attached to walking. Additionally, it is essential to adopt a pace manageable and suitable for your capabilities, without overextending and overexerting yourself.
To summarise —
While increasing walking speed can be advantageous, your primary focus should be on simply incorporating walking into your daily lifestyle. Consistency in brisk walking or other exercise forms, is crucial for a healthy lifestyle.
