Diabetes is one of the fastest-growing health concerns in Canada and the world, and 95 percent of Canadians 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
“Canada has high rates of individual-level modifiable risk factors,” reports Diabetes Canada. In simpler terms, that means a lot of your diabetes risks are things that you can control, with the association noting that:
- Nearly half of Canadians don’t get enough physical activity.
- More than a third of Canadians are overweight.
- Approximately three out of four Canadians 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.
By Joshua Duvauchelle
