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Walking Routine Boosts Bone Health

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Posted: Jun 21, 2016 | by Alice | 0 Comment

bone health, bone mass, arthritis, Virginia Orthopaedic & Spine SpecialistsMaintain bone mass. Tone muscles. Slow the development of arthritis.

A walking routine can do all these things for people and it doesn’t require a gym membership.

When it comes to getting in shape, walking might be the easiest and most affordable strategy, although it’s often overlooked as a form of exercise, according to the American Academy of Orthopaedic Surgeons.

“Sometimes the hardest part of working out is getting started,” said orthopaedic surgeon and AAOS spokesperson Dr. Carolyn Hettrich, MD. “Walking requires minimal preparation, but yields significant benefits. Establish a routine by incorporating at least 30 minutes a day for five days a week.”

Walking does require proper equipment. The AAOS recommends shoes that support the arch and elevate the heel slightly. Stiff material surrounding the heel should keep it from turning in or out or wobbling. The toe box should also be roomy without being too long.

Tips to get started on a walking routine to boost bone health:

• Warm up by walking as you normally would for five minutes, then pick up the pace to whatever speed gets your heart beating faster and your lungs breathing deeper. Keep up the faster pace for about 15 minutes.

  • While you walk:
    • Swing your arms
    • Keep your head up, back straight, and abdomen flat
    • Point your toes straight ahead
    • Take long strides, but do not strain
  • Cool down by walking at your warm-up speed again for five more minutes. Do gentle stretching exercises after your walk.
  • Repeat the above routine three or four days a week, with days for rest in between. After two weeks, add five minutes to the strenuous part of your walk. Keep adding five minutes every two weeks as you gradually build strength and endurance.
  • Another way to build fitness with a walking program is to use one to five pound weights. Using weights in each hand gives your upper body a better workout.
  • To increase lower body stability while walking, consider using walking sticks or poles. They also help to reduce the impact on your legs, knees, ankles, and feet.

Don’t forget to drink water before and after exercise. Keep a water bottle handy during exercise to prevent dehydration. Drink one pint of water 15 minutes before you start walking, and another pint after you cool down. Have a drink of water every 20 minutes or as needed while you exercise.

Source: AAOS news release

+ Read more about how to boost bone health and slow the progression of arthritis.

+ Learn about joint replacement surgery at Virginia Orthopaedic & Spine Specialists.

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