How Much Walking Should You Take to Avoid Diabetes?

One should walk every day if one wants to avoid diabetes, although these findings are currently only available to older women.

The amount of walking you should take to avoid diabetes also depends on your age, gender, and the level of physical activity you get. If you are not active enough, then it is important for you to start taking walks more often.

Alexis Guardiola of the University of California, San Diego and other experts conducted the study on 4,800 women aged 65 and over for about seven years.

Photo by Daniel Reche on Pexels.com

At the beginning of the study, the elderly women were given light and soft belts permanently for a week. The belt was fitted with special devices that monitored their daily walking routines.

After that, for the next seven years, information about their daily routines, especially walking and physical exertion, was collected from time to time.

Throughout this period, 8% of women developed diabetes, but women who walked a lot were less likely to develop diabetes.

A closer look at the data revealed that walking more than 1,000 steps a day reduced the risk of diabetes by 6%.

“If older people walk 2,000 steps a day more than they normally would, they will be able to reduce their risk of diabetes by 12%. It doesn’t matter if you walk fast or slow, it is important to get in the habit of walking faster than usual, “suggested Alexis Guardiola.

It should be noted that the number of people suffering from type 2 diabetes is increasing rapidly all over the world including Pakistan.

According to the International Diabetes Federation, 537 million people between the ages of 20 and 79 are currently suffering from diabetes worldwide, and the number is expected to rise to 783 million by 2045.

The highest risk of developing diabetes is in the United States, where by 2050, one in three adults will have type 2 diabetes.

“Walking more will not only reduce the risk of diabetes but will also help reduce the cost of medications and other related illnesses,” said John Beltier, an epidemic at the University of California, San Diego. Are pathologists.

The study, published in the latest issue of the research journal “Diabetes Care”, was conducted on women only, but the results are more or less the same for older men.

According to the US Department of Health, 150 minutes of walking or physical activity a week lowers the risk of many chronic diseases other than diabetes.

What Types of Exercises Make the Most Impactful Impact?
Exercise is a key factor in the fight against diabetes. It can help reduce the risk of complications and keep your blood sugar levels in check. But before you start exercising, you have to know what type of exercise is best for your condition.
The type of exercise that is best for diabetics depends on their individual condition and lifestyle. Here are some exercises that are recommended:
-Weight training: This helps build muscle mass, which improves insulin sensitivity and helps with weight management.
-Cardiovascular training: This includes running, cycling, swimming or walking at a moderate pace for 30 minutes per day on most days of the week.
-Strength training: This includes weight lifting or other strength training exercises like pushups, situps or pull ups

see also : How diabetics can live longer? 

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