The term silent killer refers to any phenomenon that gradually causes harm without the knowledge of its victims until it eventually leads to death. In medical terms, silent killers are diseases that exist in the body unnoticed until the condition deteriorates and results in fatal consequences.
Medical professionals have identified high blood pressure (hypertension) and diabetes as two of the most common silent killers. These diseases often go undetected for long periods and can ultimately lead to death.
Dr Marc Eisenberg, an associate professor of Medicine at Columbia University, Vagelos College of Physicians and Surgeons, and a cardiologist, has highlighted that one in five people with high blood pressure are unaware they have the condition, making hypertension a silent killer. Similarly, Dr Monika Sharma, consultant in diabetes and endocrinology at HCMCT Manipal Hospital, Dwarka, India, explains that diabetes is a silent killer because it often presents no symptoms in its early stages. She states that when symptoms emerge, they are usually related to organ damage, such as nerve damage in the feet, impaired blood supply to the eyes, and kidney function loss.
Due to the dangerous nature of these diseases, doctors unanimously recommend regular medical check-ups to ensure early detection and management.
Exercise as a preventive measure
While medication and dietary modifications are essential for managing hypertension and diabetes, regular exercise—especially walking and running—has been proven to help prevent and control these conditions.
The American Diabetes Association (ADA) advises that increasing walking frequency and intensity significantly reduces diabetes risk. In one of its health tips, the ADA states that the more you walk, especially at a faster pace, the lower your risk of developing diabetes. It recommends aiming for 10,000 steps per day or at least 30 minutes daily to reduce the risk of type 2 diabetes. If walking for 30 minutes at once feels challenging, it suggests splitting it into smaller chunks by walking for ten minutes in the morning, afternoon, and evening. Higher daily step counts improve the likelihood of reaching blood glucose (blood sugar) targets, making walking an essential part of a daily routine.
Research from the Milken Institute School of Public Health at George Washington University also suggests that short post-meal walks can help older adults regulate blood sugar levels and lower their risk of developing type 2 diabetes. A study published in the American Diabetes Association Journal found that three short 15-minute walks after meals were as effective in reducing blood sugar levels over 24 hours as one sustained 45-minute walk at an easy-to-moderate pace. Post-meal walking was significantly more effective at lowering blood sugar for up to three hours after dinner than a single long walk.
Lead researcher Loretta DiPietro emphasised the importance of movement after meals, explaining that most people eat a large meal in the afternoon or evening and then either nap or watch television, which is the worst thing to do. She advises letting the food digest for a while and then getting up to move, particularly after dinner, as research suggests that high post-dinner blood sugar levels strongly influence overall 24-hour glucose levels.
Walking and running for hypertension management
A study by Williams PT and Thompson PD, titled “Walking versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction”, explored the impact of walking and running on health. The researchers examined data from over 33,000 runners and 16,000 walkers and concluded that both walking and running significantly reduce the risks of hypertension, high cholesterol, and diabetes. The study found that runners had a 38 per cent lower risk of developing hypertension and a 71 per cent lower risk of developing diabetes, even more than walkers.
Another study published by the American Academy of Family Physicians reinforced these findings. Conducted by McMullan S, Nguyen C, and Smith DK in 2022, the study, titled “Can Walking Lower Blood Pressure in Patients with Hypertension?”, examined whether routine walking is an effective way to lower blood pressure. The researchers found that walking lowers systolic blood pressure by 4.11 mm Hg and diastolic blood pressure by 1.79 mm Hg, both with a 95 per cent confidence level.
The study suggests that a walking regimen of three to five sessions per week, at a moderate intensity for 20 to 40 minutes per session, with a total of at least 150 minutes per week, can lower blood pressure and heart rate in adults, whether or not they have hypertension. The findings align with recommendations from the National Institute for Health and Care Excellence (NICE), the American Heart Association (AHA), and the American College of Cardiology (ACC), all of which emphasise lifestyle interventions as a crucial part of hypertension management.
Take action: Start walking and running today
Given that hypertension and diabetes are among the most dangerous silent killers, it is crucial for everyone to adopt walking and running as part of their daily routine. Unlike medication or medical procedures, walking and running are free, making them an easily accessible form of disease prevention.
The earlier one incorporates regular physical activity into daily life, the better the chances of preventing and managing these deadly diseases. So, take a step today—walk and run away from the silent killers!
