Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
People who walk faster may have a lower risk of developing type 2 diabetes. A review of long-term studies found a stronger association at faster walking speeds. It did not show that changing your pace alone prevents diabetes.
What did the walking-speed study find?
Researchers combined 10 studies that followed more than 508,000 adults in the US, UK and Japan. They compared the walking pace people reported or achieved in a timed test with new cases of type 2 diabetes during follow-up.
Compared with walking below 3.2 km/h, walking at 4.8–6.4 km/h was associated with a 24% lower relative risk. Walking faster than 6.4 km/h was associated with a 39% lower relative risk. These figures compare groups of people. They do not tell you your personal chance of developing diabetes or promise the same change if you walk faster.
The researchers' analysis suggested that risk began to fall around 4 km/h. That is an estimate from several studies, not a speed everyone must reach. The studies observed people over time; they did not assign anyone a walking pace. People who walk faster may also differ in fitness, health or other habits. Most of the studies had a serious risk of bias, so the finding needs caution.
How fast should you walk?
You do not need to measure every walk in kilometres per hour. A moderate pace feels quicker than your usual walk, while you can still speak comfortably.
Try a short section at that pace during a walk you already take, then return to a comfortable pace. Add more time at a brisk pace as it becomes manageable. If you have been inactive or have a medical condition, ask a health professional what pace suits you. Walking at a comfortable pace is still worthwhile; the study does not say slow walking has no benefit.
Does pace matter more than walking time?
No. The review examined whether pace was linked with diabetes risk, including in studies that accounted for total physical activity or walking time. It cannot show that speed matters more than how often or how long you move.
Australia's current movement guidance asks adults aged 18 to 64 to be active on most days. It includes 30 minutes or more of moderate to vigorous activity on most days, strength work twice a week, and regular light movement. A brisk walk can form part of that routine. Shorter, easier walks can help you begin.
What is a practical next step?
Choose a walk that already fits your week, such as the trip to a shop or a lunch break. Notice where you could walk a little faster without making the whole outing difficult. If starting feels harder than setting a pace, our guide to starting exercise offers ways to make a routine easier to repeat.
For company, search walking groups by suburb and check each listing's meeting time and pace before joining. A group at a comfortable pace can help you walk regularly, even if you never reach the speeds in the study.
