Walking helps prevent type 2 diabetes

Together, high body mass and physical inactivity are responsible for around 60 per cent of the burden for type 2 diabetes. In 2004-05 only 30 per cent of Australians 15 years and under took sufficient levels of physical activity.

Physical activity, including mild to moderate and more intense physical activity, can reduce the risk of developing type 2 diabetes by:

• Lowering blood glucose levels by reducing glucose production from the liver in obese individuals
• Increasing glucose disposal rates into cells and glucose sensitivity
• Increasing insulin sensitivity for up to 12-24 hours post physical activity session
• Lowering insulin resistance by reducing fat. Abdominal fat is strongly associated with insulin resistance and physical activity promotes the loss of this type of fat
• Increasing high-density lipoprotein cholesterol (HDL- good cholesterol) in the blood.

Physical activity reduces the risk of developing type 2 diabetes

In adults, who are at high risk of developing type 2 diabetes:

• Walking can reduce the risk of developing type 2 diabetes
• One study indicates that participants who walked between 85 minutes and 3 hours per week at a moderate/brisk pace (at least 100 steps per minute) reduced their risk of developing type 2 diabetes by 31 per cent
• Moderate – brisk intensity walking on most days per week (5 days per week) for at least 3 hours per week (in minimum 10 minutes at a time) can reduce the risk of developing type 2 diabetes in adults by 31-42 per cent

Studies have found that:

• Walking as the only form of physical activity is effective in reducing the risk of type 2 diabetes in certain populations
• Women who walked as their only form of physical activity significantly reduced their risk of developing type 2 diabetes compared to sedentary women

Walking in conjunction with weight loss can reduce the risk of developing type 2 diabetes. Adults who were classified as overweight or obese and physically inactive were almost three times as likely to have type 2 diabetes than those in the normal weight range.

Joining a group such as Life! Taking Action on Diabetes will assist in attaining the best possible health outcomes.