Endocrinologist Pavlova: the risk of developing diabetes mellitus is significantly reduced by fast walking

Iranian scientists have found that brisk walking significantly reduces the risk of developing type 2 diabetes. Moreover, the faster you walk, the better.

Endocrinologist Zukhra Pavlova spoke about the study in her blog. According to her, scientists analyzed data from more than 500,000 volunteers from the USA, Japan and Great Britain.

It turns out that the risk of developing type 2 diabetes is reduced by 15% if you regularly walk at a speed of 3-5 km/h, and by 24% – with an average walking speed of 5-6 km/h.

Fast walking is good for the whole body. It not only helps you lose extra pounds (and obesity is the main trigger for type 2 diabetes), but also stimulates the cardiorespiratory system and increases muscle strength. The duration of walking is not as important as its regularity and speed.

And British scientists, Pavlova notes, advise walking at a speed of 6.4 km/h to slow down aging and extend life by 20 years.
< br>Brisk walking is a simple and affordable way to improve your health and fitness.

1. It is an excellent cardio exercise that helps strengthen the heart and blood vessels, improves blood circulation, increases oxygen levels in the body and reduces the risk of developing cardiovascular diseases.

2. This is an effective way to burn calories and maintain a healthy weight. It activates metabolism and helps burn fat.

3. Works multiple muscles including legs, buttocks, core and arms, helps strengthen and tone muscles, improves posture and overall body strength.

4. Physical activity, including brisk walking, helps release endorphins—the hormones of happiness. It helps reduce stress, improve mood and enhance overall feeling.

5. Research shows that regular physical activity improves cognitive functions such as memory, attention and concentration.

Let us also recall the signs of diabetes:

  • Increased thirst and frequent urination
  • Fatigue and weakness.
  • Increased appetite, especially for sweets and carbohydrates.
  • Slow wound healing.
  • Vision problems.
  • Tingling and numbness in the extremities due to damage to small vessels.
  • Frequent infections.

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Important !The information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.

Zukhra Pavlova Zukhra Pavlova Medicine endocrinologist