Walking is a beneficial exercise for health in many ways. Slightly changing the way you walk can lead to even greater health benefits.

A little faster... Beneficial for blood sugar and vascular health

Walking at the same time but at a faster pace is more efficient. The faster a person walks, the more advantageous it is for blood sugar control. Muscles are the organs that process the most glucose, often called a blood sugar reservoir, so having more muscle mass naturally leads to longer strides and a tendency to walk quickly. I observed that people who walk quickly tend to have more muscle, and having more muscle helps regulate blood sugar well.

What about people who try to walk quickly despite having less muscle? According to a study by Imperial College London, the risk of diabetes is 15% lower when walking at a speed of 3 to 5 km/h compared to walking at less than 3 km/h regardless of muscle mass. When walking quickly at 5 to 6 km/h, the risk of diabetes decreases by 24%, and walking briskly at over 6 km/h reduces the risk by 39%. Making an effort to walk faster can improve cardiovascular endurance and also enhance the quantity and quality of muscles. Even if you currently have relatively little muscle, walking quickly will increase muscle mass over time, which can lead to various health benefits.

Walking at a faster pace increases oxygen consumption and glucose metabolism, improving blood circulation and benefiting vascular health. The decrease in catecholamine hormones that raise blood pressure activates endothelial cell function, increasing vascular elasticity. A study from the University at Buffalo in New York State found that the group walking faster had an 11-21% lower risk of developing hypertension compared to the group walking at a slower pace.

It's good to walk frequently and increase your stride length.

A person who normally walks slowly risks injury if they suddenly start walking quickly. Before walking fast, it is necessary to make an effort to walk more frequently, even if only a little. Once accustomed to walking, they can adjust their speed by alternating between 'waving their arms and legs while walking quickly for 1 minute, then walking at their original speed for 1 minute' or 'walking quickly for 3 minutes, then at their original speed for 3 minutes.' This gradually trains the muscles and makes fast walking more comfortable.

Widening your stride is also an effective method. Even just increasing your stride by about 10cm compared to your usual walking pace can provide a significant muscle stimulus. Strengthening the thigh and pelvic stabilization muscles becomes advantageous for blood sugar regulation. This not only leads to improvements but also helps reduce the risk of cardiovascular diseases and mortality. However, when widening your stride, you need to maintain your body's center of gravity while walking. People with weak pelvic muscles may experience shifting of their center of gravity, increasing the risk of falls. When walking, keep your gaze straight ahead, stand upright, swing your arms naturally, and step in the order of heel, sole, and toe.

Elderly people should start with indoor exercises. In particular, elderly diabetic patients already experience significant muscle mass loss and may have impaired balance, so walking quickly can strain the cardiovascular and musculoskeletal systems or increase the risk of falls. In such cases, it is advisable to gradually perform strength exercises like squats and planks safely indoors to build muscle resistance. Even if they are accustomed to walking and try to walk quickly right away, they should avoid inclined surfaces, and after walking, it is important to allow muscles to recover through stretching, massage, and sufficient rest.