还在刷步数？研究：控糖步速才是关键！

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When it comes to walking and type 2 diabetes risk, it’s not just how much you do it that helps — it’s also how fast you move, a new study has found.

Brisk walking is associated with a nearly 40% lower risk of developing type 2 diabetes later in life, according to the study published in the British Journal of Sports Medicine.

The study authors reviewed 10 previous studies conducted between 1999 and 2022, which assessed links between walking speed and the development of type 2 diabetes among adults from the United States, the United Kingdom and Japan.

After a follow-up period of eight years on average, compared with easy or casual walking those who walked an average or normal pace had a 15% lower risk of developing type 2 diabetes, the researchers found. Walking at a “fairly brisk” pace meant a 24% lower risk than those who easily or casually walked. And "brisk/striding walking" had the biggest benefit: a 39% reduction in risk.

Easy or casual walking was defined as less than 2 miles (3.2 kilometers) per hour. Average or normal pace was defined as 2 to 3 miles (3.2 to 4.8 kilometers) per hour. A “fairly brisk” pace was 3 to 4 miles (4.8 to 6.4 kilometers) per hour. And “brisk/striding walking” was more than 4 (6.4 kilometers) per hour. Each kilometer increase in walking speed above brisk was associated with a 9% lower risk of developing the disease.

Dr. Michio Shimabukuro, a professor and chairman of the department of diabetes, endocrinology and metabolism at the Fukushima Medical University School of Medicine, agreed — adding that “increased exercise intensity due to faster walking speeds can result in a greater stimulus for physiological functions and better health status.”

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