Introduction
Walking is a simple yet powerful exercise that benefits individuals with osteoporosis or those aiming to prevent it. This low-impact activity strengthens bones, enhances balance and coordination, improves overall fitness, and reduces the risk of falls and fractures. To get the most from your walking routine while ensuring safety, it’s important to follow key strategies. In this blog, we’ll explore essential walking tips to help you maximise your bone health and mobility.
1. Start Slow and Build Gradually
When incorporating walking into your osteoporosis management plan, take it slow and steady. Begin with short walks of 10 to 15 minutes, focusing on consistency. As your body adapts, gradually increase both the duration and intensity of your walks. Aim for at least 30 minutes a day, five times a week. However, always listen to your body—progress at a pace that feels right for you.
2. Choose Supportive Footwear
Proper footwear is essential to reduce fall risks and provide adequate support. Choose walking shoes with:
✔️ Good arch support
✔️ Cushioning to absorb impact
✔️ A firm grip and non-slip soles
✔️ A snug but comfortable fit
Worn-out or unsupportive shoes can increase the risk of discomfort and falls, so replace them when necessary.
3. Maintain Good Posture
Posture plays a key role in reducing strain on your bones and joints. When walking, focus on:
Keeping your head up and looking forward
Relaxing your shoulders
Engaging your core for stability
Taking natural, controlled strides
Slouching or leaning forward can increase spinal strain and imbalance.
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4. Use Walking Poles for Stability
Walking poles or sticks can improve balance and reduce joint strain. They help:
✔️ Distribute weight evenly
✔️ Improve posture by keeping your spine upright
✔️ Engage the upper body for additional strength benefits
If you use walking poles, ensure they are at the correct height and technique. Check out my blog on how to use walking poles correctly for the best results.
5. Incorporate Weight-Bearing Exercises
Walking is an excellent weight-bearing activity that promotes bone density. To further strengthen bones and reduce osteoporosis risks, complement walking with other weight-bearing exercises such as:
Strength training (light weights or resistance bands)
Dancing or low-impact aerobics
Stair climbing or hiking
Aim for at least 150 minutes of weight-bearing exercise per week.
Conclusion
Walking is a fantastic, accessible exercise for individuals with osteoporosis, promoting bone health, strength, and mobility. By starting gradually, wearing the right footwear, maintaining good posture, using walking poles if needed, and incorporating weight-bearing exercises, you can optimise your routine and reduce your risk of fractures.
For a personalised approach to improving posture, strength, and balance, explore my Pain Free BODY Program or start with my FREE Posture Program today. Always consult with your healthcare provider before starting any new exercise routine.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001 – Here to support you.
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