Defeat Diabetes Walkathon Shows the Benefits of Walking

The benefits of walking were on show in Bahrain as more than 3,000 people joined a community fitness event at Sama Bay. If the 3km distance has made you think about your own activity, this guide to training for an 18km walk in Bahrain shows how walking can build gradually.

According to News of Bahrain, more than 3,000 people joined the fifth consecutive Defeat Diabetes Walkathon, a 3km community walk at Sama Bay in Galali on 9 November 2026. The outlet reported that the event was held under the theme “Walk Together, Stay Healthy” and was jointly organised by Al Hilal Healthcare Group and Solidarity Bahrain as a flagship event for Diabetes Awareness Month.

Gulf Daily News separately describes the Defeat Diabetes Walkathon as a recurring annual Bahrain event organised by Al Hilal Healthcare Group in collaboration with Solidarity Bahrain, and reported that a prior edition also drew a record of more than 3,000 participants. Together, the reports point to a familiar idea: walking feels easier to start when it is social, local and welcoming.

In this article

1. Why a 3km walk can matter after event day
2. Build a walking habit without rushing it
3. What step-count research found
4. Use brisk intervals to build fitness
5. Keep the walkathon energy going

Why a 3km walk can matter after event day

A one-day walk is not the whole habit. It can be the spark. Walking has a low barrier because it does not need complex equipment or a perfect fitness level. You can begin with a route you already know, a pace you can repeat and a plan that fits normal life.

News of Bahrain reported that participants at the walkathon were offered free blood glucose testing, participation certificates, health check-up vouchers and refreshments. The same report said Al Hilal Healthcare Group CEO Dr Sharath Chandran stated that simple lifestyle changes, such as walking regularly, eating well and staying active, can help prevent type 2 diabetes and delay complications for those already living with it. That health statement is attributed to Dr Chandran and the event report. The practical fitness lesson is broader: regular movement is easier to keep when the first step feels manageable.

Build a walking habit without rushing it

According to Medical Xpress, Amanda Paluch, associate professor at the University of Massachusetts Amherst, suggests finding your baseline by wearing a step counter for a few days. The same report says many people sit near 4,000 daily steps, then can add about 500 steps a day the next week so the behaviour becomes a sustainable habit while limiting injury risk.

That is a useful way to think after the Sama Bay walk. You do not need to copy someone else’s distance. Start with what you already do, add a small amount and repeat it long enough for the habit to feel normal.

• Track first: use a step counter for a few ordinary days before changing your routine.
• Add a little: choose one extra short loop, a longer route to the car or a few minutes at lunch.
• Keep the cue simple: walk after a daily moment you already recognise, such as dinner or school drop-off.
• Stay consistent: a repeatable walk is more useful than an occasional push that leaves you sore.

What step-count research found

Medical Xpress reported that a 2022 analysis of 15 studies led by Amanda Paluch found that mortality risk kept declining as daily steps rose. The report also said benefits levelled off near 6,000 to 8,000 steps a day for adults 60 and older and 8,000 to 10,000 for younger adults, with people starting with the fewest steps gaining the most.

That last point is encouraging if you are starting from a low base. A modest increase can still be a meaningful change in activity. For Bahrain residents, that might mean walking a practical short errand, using indoor spaces on hotter days or inviting a friend so the walk becomes part of the week.

Use brisk intervals to build fitness

The NHS walking programme guide from Kent Community Health NHS Foundation Trust gives a simple pacing example. It says a beginner walking programme can warm up about 10 minutes from a normal pace to a brisk pace, then alternate brisk walking for as long as comfortably managed, for example three minutes, with about two minutes of normal-pace recovery. It also describes lengthening the brisk intervals by 30 to 60 seconds over time toward a continuous brisk 30 minutes five times a week, then cooling down about 10 minutes.

You can use that idea without turning every walk into a strict session. Brisk should feel purposeful, not like a race. If you are walking with someone, conversation can help you judge the effort. You should feel the pace working, while still being able to keep moving continuously.

Keep the walkathon energy going

The best part of a mass walk is the shared feeling that movement belongs to everyone. Carry that into the week with small choices that are easy to repeat.

• Walk one short errand when the route is practical.
• Choose a shaded or indoor route when the weather makes outdoor walking harder.
• Pair walking with strength training if your wider goal is better overall fitness.

If the walkathon has made you want to make walking and gym activity more consistent, start with one simple next step. Fill in the enquiry form.

Sources:
newsofbahrain.com
gdnonline.com
medicalxpress.com
kentcht.nhs.uk

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.