Did you know that a simple activity like walking can reap huge benefits? The medical community has long known that walking is a great bone building activity. The pull of muscles against gravity stresses the bones to build new tissue. Other bone building exercises include hiking, jogging, stair climbing, weight lifting, dancing, and tennis. Walking creates rotation in your major joints; the spine, shoulders, hips, ankles, and knees. Motion is Lotion for your joints; lubricating and nurishing our connective tissue.
A recently published study confirms that yes, walking reduces fracture risk. This study published in the American Journal of Public Health looked at over 36,000 men aged 50-75 for 24 years. The men who walked 4 hours per week reduced their hip fracture risk by 44-62%. Leisurely walking protected 44%, “Brisk” walking provided even more protection, with a 62% reduction of fracture risk. 4 hours a week of walking is well above the CDC recommendations for adult exercise. This study looks just at men, but we know that walking improves women’s fracture risk too.
Not only does walking help your bones, it helps your brain, heart, lung, and mood too. And it’s free! Get out there and move!
If you need more guidance on building strong bone to reduce your fracture or fall risk, see your local physical therapist for an osteoporosis fighting program.
Its Earth Week at Alive Physical Therapy. We are celebrating human powered transportation. Do it for you, do it for the planet!