How Much Walking Should You Take to Avoid Diabetes?

Even though these findings are now only available to older women, walking is the best way to prevent diabetes.

The quantity of walking you need to do to prevent diabetes also varies on your age, gender, and level of exercise. You must start walking more frequently if you aren’t active enough already.

Researchers led by University of California, San Diego’s Alexis Guardiola studied 4,800 women 65 and older for almost seven years.

Photo by Daniel Reche on

The older women were given light, soft belts to wear all the time during the first week of the trial. Special monitoring equipment that was attached to the belt kept track of their everyday walking patterns.

Following that, data on their everyday activities, particularly walking and physical activity, was periodically gathered for the following seven years.

Throughout this period, 8% of women developed diabetes, but women who walked a lot were less likely to develop diabetes.

A closer look at the data revealed that walking more than 1,000 steps a day reduced the risk of diabetes by 6%.

“Older adults can lower their chance of developing diabetes by 12% by increasing their daily step count by 2,000. Whether you walk quickly or slowly, it’s vital to develop the habit of moving more quickly than usual “Alexis Guardiola was cited.

It should be noted that the number of people suffering from type 2 diabetes is increasing rapidly all over the world including Pakistan.

According to the International Diabetes Federation, there are currently 537 million diabetics in the world between the ages of 20 and 79, and that figure is projected to increase to 783 million by the year 2045.

The highest risk of developing diabetes is in the United States, where by 2050, one in three adults will have type 2 diabetes.

“Walking more will not only reduce the risk of diabetes but will also help reduce the cost of medications and other related illnesses,” said John Beltier, an epidemic at the University of California, San Diego. Are pathologists.

The study, published in the latest issue of the research journal “Diabetes Care”, was conducted on women only, but the results are more or less the same for older men.

According to the US Department of Health, 150 minutes of walking or physical activity a week lowers the risk of many chronic diseases other than diabetes.

What Types of Exercises Make the Most Impactful Impact?

A crucial component in the fight against diabetes is exercise. It can help keep your blood sugar levels under control and lessen the chance of complications. However, you must first determine the optimum type of exercise for your condition before you begin.

The ideal form of exercise for diabetics relies on their unique circumstances and way of living. The following exercises are suggested:

  • Weightlifting: This promotes muscle growth, which raises insulin sensitivity and aids with weight control.
  • -Cardiovascular training: This includes running, cycling, swimming or walking at a moderate pace for 30 minutes per day on most days of the week.
  • -Strength training: This includes weight lifting or other strength training exercises like pushups, situps or pull ups


4th Professional Medical Student. Karachi Medical and Dental College.

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