Improving Bone Strength Through Walking Techniques: Methods Surpassing Supplements, Relevant After Age 45
Walking, a simple and accessible exercise, is more than just a leisurely stroll. It presents an incredible challenge for your body, providing healthy impact to bones and muscles, making it an effective exercise for strengthening bones.
Coach Amanda Grimm recommends walking at a pace that leaves you slightly breathless, a pace often referred to as brisk walking. This speed, greater than 4 mph, was associated with a 43% reduced risk of abnormal heart rhythms.
But walking isn't just about speed. Techniques such as incorporating hills into your routine can help develop a solid muscle tone in the hamstrings, glutes, and calves. Uphill and downhill walking builds speed and power, and strengthens the entire lower body.
Exploring a brand-new trail while walking on uneven terrain can be invigorating and beneficial for bone health. The Japanese walking method, which requires alternating between periods of quicker-paced and slower-paced walking, can boost bone density in the hips and legs.
Regular strength training is essential in building bone and slowing down the loss of it. Incorporating light hand or ankle weights can boost bone health during daily walks.
Engaging in daily load-bearing exercise, such as climbing stairs, can help maintain and reduce further bone loss in aging adults. Climbing stairs fires up the lower-body muscles in a way traditional walking or jogging doesn't do as productively.
Amanda Grimm recommends combining weight-bearing walking with varied terrain and pace, supplemented by resistance and balance exercises, to strengthen bones effectively over the long term during walking training. Alternating bouts of fast and slow walking, also known as interval walking, can boost cardiovascular health, improve muscle loss as you age, and increase bone density in the hips and legs.
Incorporating hills into walking workouts strengthens bones, ligaments, and tendons. Fast-paced walking can rev up the force placed on hip bones by approximately 30%. Brisk walking at a speed of 3.7 mph can yield greater bone benefits than lifting heavier weights.
In conclusion, walking is more than just a means of transportation. It's a powerful tool for bone health, muscle tone, and cardiovascular fitness. So, lace up those shoes and hit the trails!
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