Walk Away Your Chances of Developing Diabetes
If you want to decrease your risk of developing diabetes or becoming obese, walk three thousand steps a day, five days a week. This study was published in the BMJ British Medical Journal, and according to the authors of the study is the first time that an assessment has been made on the impact of doing a daily step count on insulin sensitivity. While previous studies have made the connection between physical activity and insulin resistance and BMI (body mass index), none had previously made the exact connection between a specific number of steps and a reduced chance of developing diabetes. This new study was compiled by researcher at the Murdoch Children's Research Institute in Melbourne, Australia.
While the current recommendation is for people to walk 10,000 steps a day, but these researchers found that doing even 3,000 steps a day, 5 days a week can have an impact, and that you can gradually build up over the course of 5 years.
For the study, the researchers gathered data on 592 middle aged adults. They had the research subjects wear a pedometer (step counter) to record the number of steps done during the day. After five years, the researchers checked in with the participants and accounted for other lifestyle factors such as smoking status and alcohol intake. The investigators found that those with a higher step count over a five year period generally had a lower BMI, a lower waist to hip ratio, and better insulin sensitivity. The researchers found that people who were sedentary but who had gradually increased their daily step count to 10,000 over a five-year period would enjoy a threefold improvement in insulin sensitivity compared to those who managed to reach 3,000 steps a day (five days a week) at the end of five years.
It is important to remember that even doing just 3,000 steps a day does have benefits, compared to remaining completely sedentary. So get out and get moving to reduce your risk of developing diabetes and a host of other health problems.
"Association of change in daily step count over five years with insulin sensitivity and adiposity: population based cohort study"
T Dwyer, A-L Ponsonby, O C Ukoumunne, A Pezic, A Venn, D Dunstan, E Barr, S Blair, J Cochrane, P Zimmet, J Shaw
BMJ 2011; 342:c7249 doi: 10.1136/bmj.c7249
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