You may walk to maintain weight and maintain health. But, you can also walk to strengthen bones. Walking can reduce the risk of bone loss as much as 30 percent, according to a study in the New England Journal of Medicine.
Just to add a few things on the menu daily walk, you can get protection against osteoporosis and fractures.
Although the walk is basically good for the bones, add more load on the spine will make the stress, and the bone will respond by building more cells.
If you walk five times a week for 30 minutes, then add additional challenges for 4 days. And on the fifth day, you can walk normally.
High-impact exercises, such as jumping rope, is a type of exercise that is best for your bones. In a large study of the Nurses’ Health Study of 60,000 postmenopausal women, those who walked briskly for at least four times a week had a lower risk of hip fracture than those who walked casually.
After walking for 10 minutes in your normal speed, try walking at a pace that would make it difficult to do so after the talk for 3-5 minutes. Do this at intervals of 2 minutes, and walk with your normal speed.
After a few weeks, add 1 minute at intervals you.
Walking briskly is a good alternative for people with back pain or joint disease that does not allow them to do a high-impact exercise.
2. The road back and forth
Another good way to provide a safe pressure on your bones is by changing the direction of your path. In fact, a study published in the journal Osteoporosis International found, road running sideways or backwards just as effective as high-impact exercise in increasing bone density. walk sideways, backwards, with heels, with the front foot, each for 30 seconds. Try this pattern repeats every 3 to 5 minutes.
3. Jump 20 times
Research suggests a specific way of jumping can increase bone strength in premenopausal women. One study found that women aged between 25 and 50 years old who jumped over a continuous 20 times, twice a day, hip bone density increased significantly in four months.
How? You have to jump, then take a break for 30 seconds before jumping back in. To try when your foot next session, did after walking for 5 minutes, and jump every 30 seconds for 10 minutes.
For your jump, go down with your feet at the same position, bent at the knee when both hands swung back, and then jump high.
Once you have completed your jump, walk for 10 minutes, then repeat.
4. Take the stairs or climbing hills
A good way to add beneficial pressure on the bone is by way of a quick walk up and down stairs, or climb a hill.
If you live in a place surrounded by small hills, then you’re in luck. Just do the monkey as much as two or three times, and enter in your daily route. Or you can change it by using the stairs.
Spend a few minutes up and down the stairs would be very good for your bone density