### How Increasing Walking Speed Can Reduce Diabetes Risk Increasing your walking speed can significantly reduce the risk of developing type 2 diabetes. A study published in the British Journal of Sports Medicine found that walking at a speed of 2.5 miles per hour (mph) or faster can lower the chances of getting type 2 diabetes. Specifically, every 0.6 mph increase in walking speed is linked to a 9% reduction in risk. The study analyzed data from over half a million adults across the United States, Japan, and the United Kingdom. It found that walking at an average speed of 2 to 3 mph reduces the risk of type 2 diabetes by 15%, while walking at a brisk pace of 3 to 4 mph reduces the risk by 24%. Walking faster than 4 mph can reduce the risk by 39%. The key takeaway is that reaching a habitual walking speed of 2.5 mph, or about 87 steps per minute for men and 100 steps per minute for women, can provide significant health benefits. Using a fitness tracker can help you monitor your speed. According to the CDC, moderate-intensity physical activity means you can talk but not sing during the activity, while vigorous activity means you can only say a few words without pausing for breath. Experts agree that regular physical activity, including walking, is crucial for managing diabetes and prediabetes. Faster walking speeds can improve fitness, help manage weight, and reduce insulin resistance. However, any level of regular walking is beneficial, and it's important to encourage people to walk more, regardless of their speed. Incorporating faster walking into daily routines, such as walking to work or school, can be an easy way to increase walking speed and time. Setting goals and tracking progress can also help maximize the health benefits of walking.