Walking Benefits

Up until now walking has been rated as an excellent exercise but is not a bone builder. Research has indicated that walking can build bone if the following modifications are built into the walk. They fall within the guidelines set by the BHOF (Bone Health and Osteoporosis Foundation) that the exercises for bone building need to be consistent and progressive. It is recommended that one change per week is adapted and to add a second modification. Progress each technique until you feel ready to add a second one. Check with your health practitioner if this would be advisable for you. The benefits of walking for osteoporosis are building bone, improving cardio function, and weight loss; not to be confused with walking comfortably with a friend and engaging in conversation.

1. Add loading to your muscles with knapsack with a 1 pound weight. Then when this feels comfortable, add more weight up to 4 pounds. The study also reported that benefits were attained with 3,200 steps not the 10,000 that had been recommended for the last few years.
2. Use trekking poles. They will overtime strengthen your back and core. They also will maintain an upright posture aiding in better digestion and breathing by correcting compression of the internal organs when the body is leaning forward. By placing the poles down firmly, you will be strengthening, arms and chest
3. Your walk would entail walking uphill and downhill, but also take some steps walking sideways up the hill.
4. Introduce interval walking, which is taking a starting time of two minutes to walk very briskly and then resume your regular rate. In time you will feel comfortable to increase the time from 2 to 10 minutes.
5. In addition to the walk regime, it would be helpful to add side leg lifts until feeling extreme fatigue in the muscles and then do 10 to 20 heel slams for promoting circulation.

Progress weekly adding modifications as you feel comfortable. Do stop if you feel lightheaded or dizzy or experience any pain. Don’t forget how great it is to be in the outdoors and breathing and fresh air. You may find you even sleep better!