Introduction
Walking is a simple yet effective form of exercise that offers numerous benefits for individuals living with osteoporosis or those aiming to prevent it. This low-impact activity helps strengthen bones, improve balance and coordination, enhance overall fitness, and reduce the risk of falls and fractures. To make the most of your walking routine and ensure your safety, it’s important to follow a few essential tips. In this blog post, we will explore these tips and provide you with practical advice on how to optimise your walking regimen.
1. Start Slow and Gradually Increase Duration and Intensity
When incorporating walking into your osteoporosis management plan, it’s essential to start slowly and gradually build up your routine. Begin with short walks of around 10 to 15 minutes per session, focusing on establishing a consistent habit. As your body adapts and becomes more comfortable, gradually increase both the duration and intensity of your walks. Aim to reach a goal of 30 minutes per day, five days a week. However, remember to listen to your body and avoid overexertion.
2. Invest in Supportive Footwear
Choosing the right footwear is crucial for individuals with osteoporosis as it helps minimise the risk of falls or injuries. Invest in supportive walking shoes that provide stability, cushioning, and a proper fit. Look for shoes with a low heel, good arch support, and a non-slip sole. As part of the Pain Free BODY program, we assess your feet and give recommendations based on your specific needs.
3. Pay Attention to Posture
Maintaining a good posture while walking can help protect your spine and reduce the strain on your bones. Keep your head up, shoulders relaxed, and spine aligned in a neutral position. Avoid slouching or leaning forward excessively. Engaging your core muscles and swinging your arms naturally will also contribute to maintaining a proper posture and balance. Posture, balance and core are all addressed within the Pain Free BODY program. I also have a FREE posture program it takes only 35 mins allowing you to make immediate improvements.
4. Consider Walking Poles or Sticks
For individuals who require additional stability and balance support, using walking poles or sticks can be beneficial. These tools distribute the weight and reduce stress on your joints, providing extra stability as you walk. Walking poles also engage the upper body muscles, providing an added workout and improving overall strength and coordination. Have a look at this blog to ensure you are using the poles correctly and at the right height.
5. Engage in Weight-Bearing Exercises
Walking is a weight-bearing exercise that helps stimulate bone growth and maintain bone density. However, to further strengthen your bones and maximise the benefits, incorporate other weight-bearing exercises into your routine. Aim for at least three to four sessions per week, totalling 150 minutes. Examples of weight-bearing exercises include dancing, stair climbing, hiking, and strength training using resistance bands or light weights. Remember to consult with your healthcare provider before starting any new exercise program.
Conclusion
Walking is a fantastic exercise option for individuals living with osteoporosis or aiming to prevent it. By following these tips, you can optimise your walking routine and reap the numerous benefits it offers, such as improved bone density, balance, and overall fitness. Remember to start slowly, invest in proper footwear, maintain good posture, consider using walking poles for stability, and incorporate other weight-bearing exercises into your regimen. My Pain Free BODY program is ideal if you are keen to improve your body and have osteoporosis. Always consult with your healthcare provider or a professional for personalised guidance based on your specific condition and needs. With a consistent and mindful walking routine, you can take proactive steps towards better bone health and overall well-being.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
