Brisk walking could reduce Type 2 diabetes risk by 15% regardless of distance, according to study
You are probably already doing it when you try to overtake slow walkers on your way home. But how fast do you need to walk to get this health benefit?

Don't like to run? Brisk walking may be a good alternative to reap running's health benefits. (Photo: iStock/VTT Studio)
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Let’s get real. Not everyone enjoys running. Every metre covered can feel like your lungs are on fire and your leg muscles are waving the white flag in defeat. If you listened to the voices in your head like Disney’s Inside Out, all your emotion characters are probably yelling out in unison to stop, just stop.
But there may be hope yet for all running haters, particularly if you have a family history of diabetes or have been diagnosed as prediabetic – and you need the exercise.
A study published in the British Journal Of Sports Medicine last November noted that walking at a quicker pace can significantly reduce a person’s risk of Type 2 diabetes. However, the researchers did not determine the optimal speed to ward off the disease.
The findings were based on 10 long-term studies published between 1999 and 2022, and involved more than 508,000 adults from the US, UK and Japan. TLDR, here’s what it’s about:
- Compared to strolling, which is a speed less than 3.2km/h, walking 3.2km/h to 4.8km/h was associated with a 15 per cent lower risk of Type 2 diabetes, irrespective of the time spent walking.
- Fairly brisk walking at 4.8km/h to 6.4km/h was associated with a 24 per cent lower risk of Type 2 diabetes compared to strolling.
- Every increase of 1km of speed was associated with a 9 per cent reduction in risk.

HOW DOES EXERCISE HELP DIABETES IN THE FIRST PLACE?
Type 2 diabetes is a situation where you have too much glucose or blood sugar. Compounding the problem is your body’s reduced insulin sensitivity, which means it can’t use the glucose for fuel effectively. The heightened glucose level is not good news as it can permanently damage nerves, eyes, kidneys and unalive you.
Exercise, on the whole, “boosts insulin sensitivity, allowing muscle cells to absorb glucose more effectively both during and after physical activities”, said Dr Gary Ang Yee, a consultant with National Healthcare Group’s Health Services & Outcomes Research and Group Integrated Care. “Muscle contractions enable cells to utilise glucose for energy, even in scenarios where insulin is absent.”
And it’s not just glucose levels. The other thing that cardio exercise reduces is chronic inflammation, which is typically associated with diabetes, said Chermine Tan, a senior physiotherapist at Allium Healthcare.
“Regular cardio exercises can reduce body fat, which contains inflammation-promoting substances. This anti-inflammatory effect contributes to an overall healthier internal environment, positively impacting various systems and reducing the risk of diabetes-related complications.”

Even after walking, your body “continues to experience heightened insulin sensitivity for a period of time”, which allows the “muscles to continue efficiently taking up glucose from the bloodstream”, said Chermine. “This can contribute to maintaining lower blood glucose levels even after the activity has concluded.”
SHOULD WE TAKE A LEAF FROM THE STUDY?
Maybe not as a strict guideline, said Chermine. “This systematic review has only low to moderate evidence, and the studies reviewed were concluded to have a high risk of bias,” she said. “Thus, the idea that walking at a higher intensity will reduce the risk of diabetes should be taken with a pinch of salt.”
That’s not to say brisk walking is not worth pursuing either, she countered, as walking with a faster speed has physiological and physical benefits. “These health benefits will then reduce the risk of diabetes if coupled with other measures such as a well-balanced diet and adequate rest. Thus, an increased walking speed can still be aimed for, even if the direct evidence for reducing diabetes is not strong.”
Dr Ang agreed that walking faster does have merits. You’ll burn more calories and contribute to better weight management – plus, you’ll cover a longer distance in a shorter period of time. Brisk walking engages more muscle groups that “not only strengthens those muscles but also improves overall body tone and contributes to better posture and balance”, he said.

You’ll also be fobbing off heart-related diseases as walking faster increases the heart rate, which leads to strengthening the heart muscles, and improving blood circulation, oxygen and nutrient distribution throughout the body, he said.
HOW DO WE FIGURE OUT OUR WALKING SPEEDS?
If you often find yourself staring holes into the backs of leisurely strolling pedestrians on the street, you might be what Dr Ang called a fast walker. “An old study indicated that Singaporeans are among the world's fastest walkers, completing an 18m distance in just 10.55 seconds, as referenced by the Sydney Morning Herald. This translates to a pace of approximately 6.1km/h, surpassing the speed of brisk walking.”
On average, the walking speed that most sedentary office workers have is often between 3km/h and 4km/h, said Chermine.
To beat Type 2 diabetes, you might be better off brisk walking than strolling, although the scientists did not pin down the optimal walking speed. The difference between the two?
You’ll be walking at a relaxed pace and can still enjoy your surroundings and even sing when strolling. But you’ll be striding more purposefully, breathing harder and struggling to talk when brisk walking. “Strolling speeds typically range from 2km/h to 3km/h. Brisk walking speeds generally fall within the range of 4km/h to 6.4 km/h,” said Chermine.

A heart rate monitor or app can take the work out of monitoring your speed. Otherwise, measure the time it takes for you to walk between two markers such as the lampposts in the park, suggested Dr Ang. For instance, if you cover 1km in 15 minutes, that averages to 4km/h, said Chermine.
WHICH DO WE FOCUS ON: SPEED, DISTANCE OR DURATION?
Duration, said Chermine, as it “determines the total time the cardiovascular system is engaged” and “allows for a sustained increase in heart rate, promoting improved cardiovascular fitness”. It is also a more inclusive approach that lets “people of different fitness levels tailor their brisk walking routine to their capabilities”, she said.
And don’t underestimate the brief trek to the MRT station from your office building, said Chermine. It can contribute to the daily 30 minutes of activity recommended by the American Heart Association, she said. “The key is to gradually increase both duration and speed over time as the goal is to achieve sustained and cumulative health benefits.”
You can switch to focusing on distance if you’re training for a specific event such as a 5km walkathon, said Dr Ang.

As for speed, he advised to start slow, especially for sedentary office workers who are not accustomed to regular physical activity. “Gradually increasing the walking speed allows the body to adapt without the risk of injury.”
But if you’re up for something more challenging, go with 4km/h or 5km/h, suggested Joachim Tan, the studio manager of SUMHIIT Fitness. “This pace allows you to get your heart rate up at a moderately intense level before transitioning to more strenuous workouts as you progress,” he said.
Almost anyone can start brisk walking. You can walk outdoors, on a treadmill or walking pad, or even on your way to work. However, there may be some individuals who may need to consult their doctors first, said Dr Ang. These include those experiencing joint pain, who might find low-impact activities such as swimming or aqua walking more suitable.
Similarly, those recovering from surgery or severe cardiac conditions should wait for their wounds to heal adequately or stabilise their health first before starting or resuming brisk walking, he said.
“Those with significant balance or mobility issues may need to take precautions,” added Chermine.
HOW TO CHOOSE YOUR WALKING SHOES
While running shoes can be used for walking, there are some differences, said Chermine Tan from Allium Healthcare. Running shoes typically offer more cushioning on the whole, especially in the heel, which you don’t need as much of when walking. Because of this, walking shoes are generally lighter, she said.
Here are other tips from her and National Healthcare Group's Dr Gary Ang Yee on what to look for when getting walking shoes:
- Enough wriggle room at the front, which is about a thumb’s width between your longest toe and the shoe’s front.
- Feel secure in the midfoot without excessive tightness.
- Flexibility at the ball of the foot that still offers support and stability.
- Adequate arch support for your foot type.
- Firm heel counter that provides stability during walking.
- Breathable materials to keep feet cool and dry, and thereby, reduce the likelihood of blisters.
GETTING STARTED
Here are more details on what to focus on when starting out:
Start with your average walking speed: Yes, the pace at which you usually walk to get lunch at the nearby food court. “Once you're comfortable with your pace, consider gradually increasing the speed. Small increments, such as 0.5km/h per week, can be a reasonable target,” Chermine said.
Increase the time spent on walking first: Don’t fixate on speed increment at the beginning, said Chermine. Instead, aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be spread throughout the week in sessions of 30 minutes or more, she said.
“With that duration, clock in at least 7,000 to 10,000 steps in order to achieve a sufficient cardiovascular pump for beginners,” said Joachim.

Don’t obsess over the distance: The 500m walk to the nearby bus stop can still elicit some health benefits, said Chermine. “The effectiveness of a shorter walk depends on maintaining a brisk pace. Sustaining a higher intensity ensures that the cardiovascular system is actively engaged, promoting fitness benefits.”
Brisk walk at least three or four times a week: In fact, “most people can brisk walk daily without any issues, especially at a moderate pace, according to their fitness levels”, said Joachim. “As your fitness levels improve, consider increasing the frequency to almost daily.”
If you can only brisk walk on weekends: Make your walk count by covering a longer distance and spending more time on the activity, said Joachim.
Chermine suggested increasing your speed to elevate your heart rate for better cardiovascular benefits. “Incorporating intervals of higher intensity within the session or adding inclines if walking outdoors can be effective ways to enhance the overall workout,” she said.

Walk with friends: Pair your personal motivation with like-minded buddies or family members ideally throughout your fitness journey, said Joachim. “We’ve observed how important a community is in getting people motivated in achieving those fitness goals.”
Complement brisk walking with other exercises: “Even though brisk walking does work a comprehensive group of muscles throughout the body, it is also important to target the other groups of muscles within the lower body to ensure that the body stays functional, balanced, and less prone to injuries,” said Joachim.
Core exercises are just as important as they improve balance, posture and overall functional movement, said Chermine. Dr Ang added that it is also a good idea to incorporate at least two or three sessions of flexibility training a week to decrease the likelihood of injury and improve your walking posture.