Improving Bone Strength Beyond Forty-five through Six Purposeful Walking Methods Instead of Relying on Dietary Suppliments
Walking, a simple and accessible exercise, can have significant benefits for both your bone health and cardiovascular system. According to studies, this low-impact activity can be just as effective as lifting heavier weights in promoting bone health.
Renowned author Ronja v. Wurmb-Seibel, known for her work on the effect of Nordic Walking on the health of the bone system, emphasises the importance of walking in maintaining bone density. She suggests carrying out walking techniques at a pace that will leave you feeling slightly breathless for greater bone benefits.
Daily load-bearing exercises, such as climbing stairs, are particularly beneficial for aging adults as they help maintain and reduce further bone loss. Climbing stairs fires up the lower-body muscles in a way traditional walking or jogging doesn't do as productively.
Fast-paced walking can increase the force placed on hip bones by approximately 30%, making it an excellent choice for those looking to boost their bone health. But remember, walking should not cause pain. It's about a sustained and long-term effort.
Coach Amanda Grimm recommends aiming for 30 to 60 minutes of walking most days, but to work up to this if necessary. She also advocates for incorporating hills into walking, as this can strengthen the entire lower body, including the hamstrings, glutes, and calves.
Walking on uneven terrain presents an incredible challenge for your body and provides some healthy impact for bones and muscles. Incorporating hills into walking can build speed and power, strengthen bones, ligaments, and tendons, and develop a solid muscle tone.
Interval training, alternating bouts of fast and slow walking, such as the trending Japanese walking method, has been shown to boost bone density in the hips and legs. This method can also improve cardiovascular health, making it a great choice for those looking to reap dual benefits.
Engaging in regular strength training can be essential in building bone and slowing down the loss of it. However, walking can be a good alternative for those who prefer low-impact exercises.
A brisk walk at a moderate intensity can yield greater bone benefits than lifting heavier weights. Moreover, a previous study associated walking briskly (greater than 4 mph) with a 43% reduced risk of abnormal heart rhythms.
Incorporating light hand or ankle weights is a surefire way to upgrade your daily walk and boost bone health. By doing so, you challenge muscles and bones to increase the load and micro-impact forces needed for bone generation, as suggested by Grimm.
Remember, the key to a successful walking routine is consistency and a pace that challenges you. So, lace up those shoes and start walking your way to better bone health and cardiovascular fitness today!
