And anything that can help keep your skeleton strong is a smart idea: According to the Centers for Disease Control and Prevention, 18.8 percent of adult women over the age of 50 have osteoporosis of the femoral neck or lumbar spine, says Rachel Reid, PhD. Senior Director of Health Sciences and Research for Orange Theory Fitness. “Osteoporosis is a skeletal disorder where the bones become weak and the risk of fracture increases,” he explains.
Regular hot girl walking (aka long leisure walking) is a way to prevent weakness. In a 1994 study American Journal of MedicineResearchers have found that women who walk more than 7.5 miles per week have higher bone density than those who walk less than one mile per week, effectively demonstrating that walking can help reduce bone loss in the legs.
Get as much as you can be tempted to immediately run your door to power-walk around you: Experts recommend some amazing techniques when using a walking workout to build bones.
The secret to walking and bone density
According to Lauren Fishman, medical director of Manhattan Physical Medicine and Rehabilitation in New York City and an adviser to Myoga teacher, brisk walking can increase your heart rate, but it may not actually work for you when it comes to increasing it. The density of your bones.
“The cells that make bones, osteoblasts, require a certain amount of constant pressure for 12 seconds before the process of bone formation begins,” he explains. “Without that pressure, there would be no bone building. Therefore, it may sound strange to hear, slowing down your walking, so that instead of changing legs two or three times in 12 seconds, you are actually more likely to be on one leg that length or longer. [hone in on] The femur (the femur), where the worst fractures occur. “
For bonuses, change the direction of your steps to challenge your balance (still at that 12-second-per-step pace). “Walking sideways will have the benefit of strengthening the femoral neck and buttocks and spine, as lots of rotation and left-right motion are bound to occur,” Dr. Fishman explained.
Other ways to build your bones
If you think 12 seconds is a long time to spend on a step, you are not mistaken – it may not be a comfortable motion for walking around the block. Similarly, standing on one leg for 12 seconds is more like a balance challenge that you can practice in yoga or so on. This is not a coincidence: both methods have been shown to improve bone strength.
Experts at Harvard Medical School have found that the slow motion involved in Tai Chi’s Chinese martial arts can improve balance, reduce the risk of falls and even protect against age-related bone loss.
And according to a study published in the journal Open-Access The subject of geriatric rehabilitationCan do a 12 minute daily yoga The opposite Osteoporotic bone loss. “This yoga study is a bone-building comparable document [to] Or better than most popular drugs, “said Dr. Fishman. “So far there have been no fractures, herniated discs, or any serious injuries. More than 200,000 people have practiced it, about 80 percent of whom have osteopenia or osteoporosis.”
In addition to increasing bone density, the postures involved in yoga have been shown to improve posture, balance, strength and range of motion, as well as refine coordination, he said. “Also, unlike drugs, [yoga] The longer you live, the longer you can live. “
Try this energy-building yoga flow:
Something to keep in mind
When it comes to working for bone density, Dr. Reed mentions that the best approach is a versatile one. “Bone mineral density usually peaks at age 30. At that point, the focus shifts from bone accumulation to maintaining or reducing bone mass loss,” he says. “The best way to maintain bone mass is with a good circular exercise program that includes both aerobic and resistance training.”
According to the US Department of Health and Human Services physical activity guidelines for Americans, all adults should engage in at least 150 minutes of moderate aerobic activity (or 75 minutes of vigorous aerobic activity) and at least two days of prevention training in all major cases. Muscle groups every week.
So different days get your sweat in different ways; Your skeleton will thank you.
Oh hi! You look like someone who loves free workouts, discounts for state-of-the-art fitness brands and exclusive good + good stuff. Sign up for Well +Wellness is our online community, and unlock your rewards instantly