Research
Mixed
Increasing walking pace (from casual to brisk/striding) independently reduces type 2 diabetes risk, even when the total time spent walking is held constant.
When you walk, try to walk faster. A 'brisk' pace (faster than 4.8 km/h or roughly 3 mph) offers significantly greater protection against diabetes than a casual stroll, even if you walk for the same amount of time. Aim for a pace where you can talk but not sing.
GoodSupportsHIGH confidence
Independent of the number of hours spent on walking, walking pace was also significantly associated with risk of diabetes.
Why this rating
Same high-quality cohort data, specific subgroup analysis.
Source
Walking Compared With Vigorous Physical Activity and Risk of Type 2 Diabetes in Women
Frank B. Hu et al. · JAMA · 1999
DOI 10.1001/jama.282.15.1433
cohort · n=70102Cited 918×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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