Published on November 15, 2016

Want stronger bones? Take a walk!

Want stronger bones? Take a walk!

Reducing your risk of osteoporosis may be as simple as taking a walk. Here's 4 ways you can walk better.

Just being a woman increases your chances of developing osteoporosis. In fact, 80% of people with the condition are female, according to the National Osteoporosis Foundation. Weight-bearing exercise is one of the best things you can do to keep your bones healthy and reduce your risk for osteoporosis. And walking is an easy-to-do weight-bearing exercise with bone-boosting benefits. The best part? You don't need special equipment and you can do it anywhere!

4 ways to become a better walker

  1. Stand tall. Proper alignment is important so body weight passes through weight-bearing joints and bones such as the hip and spine.
  2. Pay attention to pain. If pain doesn't go away or requires medication, you may have an injury or stress fracture. Get checked by your physician before continuing.
  3. Set goals and keep to a schedule. Goals and schedules are motivating. Even if you can walk for only five minutes, start there. Shoot for walking four times a week, gradually building time and intensity.
  4. Breathe. Maintain comfortable and even breathing. If you feel short of breath, slow down or stop.

Other exercises

Walking isn't the only thing you can do to help your bones. The National Osteoporosis Foundation recommends these exercises for building bone density and reducing osteoporosis risk:

Weight-Bearing Exercises

  • Walking
  • Hiking
  • Dancing

Resistance Training Exercises

  • Strength training/free weights
  • Water aerobics
  • Elastic exercise bands

Balance, Posture and Functional Exercises

  • Yoga
  • Toe and heel raises
  • Tai Chi

Copyright 2016 © Baldwin Publishing, Inc. All rights reserved. Any duplication or distribution of the information contained herein is strictly prohibited.

Love + Medicine

Every day, Gundersen Health System delivers great medicine plus a little something extra—we call it Love + Medicine.

Share Your Story