Introduction
Today, we’re going to explore the remarkable benefits of walking on a condition that affects millions of people worldwide: osteoporosis. This common bone disease weakens the bones, making them more susceptible to injury and fractures. But fear not, because walking can be a powerful tool in both preventing and managing osteoporosis. So, let’s put on our walking shoes and discover how this simple exercise can help us build and maintain strong, healthy bones!
What is osteoporosis?
Osteoporosis is a chronic bone disease that affects millions of people worldwide, particularly the elderly and postmenopausal women. It is characterised by the progressive loss of bone density and deterioration of bone tissue, leading to increased fragility and susceptibility to fractures. The condition often develops silently, with no noticeable symptoms until a fracture occurs. Osteoporosis is influenced by a combination of genetic, hormonal, and lifestyle factors, and it can significantly impact an individual’s quality of life. You can find out more about osteoporosis here.
Walking and Osteoporosis
Improving Bone Density
Regular weight-bearing exercises, such as walking, play a significant role in maintaining and increasing bone density. According to the National Osteoporosis Society in the UK, weight-bearing activities put stress on the bones, stimulating them to become stronger and denser. Walking subjects your bones to moderate impact, helping to combat the bone loss associated with osteoporosis.
Strengthening Muscles and Improving Balance
Walking is not only beneficial for your bones but also for your muscles and balance. As you walk, your leg and core muscles work together to support your body weight, promoting muscle strength and stability. Strong muscles provide added support to your bones and help reduce the risk of falls, a major concern for individuals with osteoporosis. If you are motivated to invest and upgrade your body then there is no better time. Walking is great but if you want to improve your strength, balance, core, and flexibility then my Full Body MOT Online program is ideal. I carefully guide you through a full assessment before beginning exercises to achieve a strong, dependable body. Ensuring you stay active for many years to come, if you are interested take a look.
Managing Osteoporosis and Preventing Fractures
For individuals already diagnosed with osteoporosis, walking can be a crucial part of a comprehensive management plan. Engaging in regular walking can help maintain bone strength and reduce the risk of fractures. The Royal Osteoporosis Society recommends weight-bearing exercises like walking, alongside other interventions such as a balanced diet and appropriate medications, to manage and minimise the impact of osteoporosis.
The Power of Walking Post-Menopause
Post-menopausal women are particularly susceptible to osteoporosis due to hormonal changes that affect bone density. Walking is a safe and effective exercise for this group, providing numerous benefits. The Women’s Health Initiative study found that post-menopausal women who walked regularly experienced a reduced risk of hip fractures compared to those who did not engage in regular physical activity.
Enjoying the Outdoors for Vitamin D
Walking outdoors exposes you to natural sunlight, a crucial source of vitamin D. This vitamin aids in the absorption of calcium, a key component in building and maintaining strong bones. In the UK, where sunlight exposure can be limited, walking outside can help ensure adequate vitamin D levels. Just remember to protect your skin with sunscreen and wear appropriate clothing.
A Step Towards Independence
Osteoporosis-related fractures can significantly impact an individual’s independence and quality of life. By incorporating walking into your routine, you’re actively working to preserve your bone health and reduce the risk of fractures. This can contribute to maintaining your independence, mobility, and overall well-being as you age. My Pain Free BODY program can also really help you to build up strength, balance, and confidence so you can get the most out of your body and live life to the max. Or have a look at my FREE Posture Program to make improvements in just 35 mins.
Walking Tips with Osteoporosis
If you’re living with osteoporosis or aiming to prevent it, consider these tips to make the most of your walking routine:
- Start with short walks and gradually increase duration and intensity.
- Invest in supportive footwear to minimize the risk of falls or injuries.
- Pay attention to your posture, keeping your spine aligned and your head up.
- Consider walking poles or sticks for added stability and balance.
- Engage in weight-bearing exercises at least three to four times a week, aiming for a total of 150 minutes per week.
For greater detail on tips for walking have a look at this blog.
Conclusion
Walking is an accessible and effective way to support your bone health, both in preventing osteoporosis and managing the condition if you have it. By stepping out for regular walks, you can strengthen your bones, improve muscle strength and balance, and reduce the risk of fractures. So, if you are keen to help improve your situation or just reduce your chances of developing this then give walking a go.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
