Diabetes is one of the fastest-growing health concerns in America and the world, and 90 to 95 percent of Americans living with diabetes have type 2 diabetes. Groundbreaking new research reveals a powerful prescription to prevent and manage type 2 diabetes: a good pair of walking shoes.
Diabetes 101
Your body needs insulin to metabolize the sugar in your bloodstream. Diabetes occurs when you’re unable to effectively regulate your blood sugar:
- Type 1 diabetes materializes when you can’t produce insulin.
- Type 2 diabetes happens when you lose the ability to produce enough insulin or when your body stops being able to use the insulin it still produces.
Type 2 diabetes is typically associated with older age, obesity, a sedentary lifestyle, and a diet high in sugar.
However, it’s increasingly being diagnosed in younger people―the number of youth living with type 2 diabetes will jump 700 percent by 2060. Experts attribute this rise to our lifestyle choices, and that’s where walking plays a role.
Go for a walk: A simple lifestyle change to cut diabetes risks
Many diabetes risks are things that you can control:
- About three quarters of Americans don’t get enough physical activity.
- Nearly 75% of Americans are overweight.
- Approximately 90% of Americans don’t eat enough fruits and vegetables.
Dozens of studies have already underscored the importance of exercise for preventing and managing all types of diabetes. Surprisingly, one of the simplest workouts may be the most effective.
In a systematic review of 10 different studies, research reported this year in the British Journal of Sports Medicine found that “the risk of type 2 diabetes decreased significantly” when people simply added a daily walk to their routine:
- Walking at a relaxed rate of 4 kilometres an hour (the average walking speed of someone in their 60s) reduced type 2 diabetes risks by 15 percent.
- Walking at 5.6 km/hour reduced risks by 24 percent.
- Walking at 6.4 km/h, or faster, cut risks by 39 percent.
But what if you already have diabetes?
Walking can be an excellent management tool. Regular walks also reduce your overall cardiovascular risks―people with diabetes are three times more likely to die from heart disease―and alleviate stress.
Some walking is always better than no walking at all. Small actions add up and can lead to substantial health benefits. (Don’t forget to check with your doctor before beginning any exercise program, especially if you have a health condition.)
By Joshua Duvauchelle
BetsyHealth Note: This article is for educational purposes only. It is not intended to diagnose, treat, prevent or cure any disease. Consult your healthcare provider before trying a supplement, especially if you have a medical condition, including being pregnant or nursing, take prescription or over-the-counter medications, or are planning on having surgery.
Article Copyright 2025 by Alive Publishing Group, Inc. All rights reserved. Used with permission.