Whether you need relief from bloating or just some old-fashioned cardio, the benefits of walking are hard to deny. However, when it comes to improving your health, distance traveled is not always the most important factor.
According to a new study published in the British Journal of Sports Medicine, the pace at which you walk also makes a difference. Specifically, research found that walking at an “average” or “normal” walking speed of two to three miles per hour was associated with a 15 percent lower risk of type 2 diabetes compared to “easy” or “normal” walking. “casual”. , “fast” and “long-step” walking speeds were almost double that percentage.
For example, a walking speed of three to four miles per hour was associated with a 24% lower risk of type 2 diabetes, while a walking pace greater than four miles per hour was associated with a 39% lower overall risk
Of course, any walk is better than none, even if you cover short distances and at a leisurely pace. Studies have also shown that walking 15 minutes a day, at least five days a week, helps boost immunity and fight sweet cravings.
Additionally, despite the myth that 10,000 daily steps is the “magic number” for improving a person’s well-being, recent research has found that walking between 2,600 and 2,800 steps per day has significant benefits for health, around 7,000 steps reducing the risk of cardiovascular problems. illness of more than half.
More recent research has concluded that just 20 to 25 minutes of short bursts of intense activity can help increase longevity, while a 2023 study found that climbing the stairs five times a day, which equates to around 50 walking, reduced the risk of cardiovascular disease by 20%. .
Also note? The huge benefits of walking after eating in particular, which can help reduce the risk of heart disease, regulate blood sugar levels and even improve your sleep. Not bad!
Translation? Do these steps as soon as you can, ideally after eating, and don’t be afraid to get creative. Your body will thank you!
Danielle Sinay is an associate beauty editor at Charm. Follow her on Instagram @daniellesinay.
Originally appeared on Glamor