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. of the spine, says Rachelle Reed, PhD. Senior Director of Health Science and Research for Orangetheory Fitness. “Osteoporosis is a skeletal disorder in which the bones weaken and the risk of fracture increases,” he explains.
Taking regular hot walks with girls (also known as long leisurely walks) is one way to prevent weakness. In a 1994 study in The American Journal of MedicineThe researchers found that women who walked more than 7.5 miles per week had higher bone density than those who walked less than one mile per week, effectively revealing that walking can help slow the rate of bone loss in the legs.
As much as you may be tempted to run right out of your door to walk briskly in your neighborhood, take this: There are some amazing strategies that experts suggest when it comes to using bone-building hiking exercises.
The secret behind walking and bone density
According to Loren Fishman, MD, Manhattan Physical Medicine and Rehabilitation Medical Director in New York and MyYogaTeacher consultant, a brisk walk can raise your heart rate, but it will not actually work in your favor when it comes to toning. your bone density.
“The cells that build bones, the osteoblasts, require a certain amount of constant pressure for 12 seconds before they begin the process of building bones,” he explains. “Without this pressure, there will be no bone building. Therefore, as strange as it sounds, slowing down your walking so that instead of switching your legs two or three times in 12 seconds, you are likely to stay on one foot for that amount of time or longer. [hone in on] the femur (femur), where the worst fractures occur “.
For a bonus, change the direction of your steps to challenge your balance (still at this rate of 12 seconds per step). “Walking sideways would have the advantage of strengthening the femoral neck, as well as the hip and spine, as it is certain that there will be a lot of rotational movement left and right,” explains Dr. Fishman.
Other ways to build your bones
If you think 12 seconds is a long time to take in one step, you’re not wrong – it’s unlikely to be a comfortable pace to walk around the square. In a way, standing on one leg for 12 seconds is more like a balance challenge similar to what you can do in yoga or tai chi. This is no accident: Both methods have been shown to promote bone strength.
Experts at Harvard Medical School have found that slow movements involved in Chinese tai chi martial arts can improve balance, reduce the risk of falls and may even protect against age-related bone loss.
And according to a study published in the journal Open Access Geriatric Rehabilitation Issuesa daily 12 minute yoga program can REVERSAL osteoporotic bone loss. “This yoga study documents bone building comparable [to] or better than the most popular drugs “, admires Dr. Fisman. “There have been no fractures, disc herniations or serious injuries of any kind to date, with more than 200,000 people practicing it, about 80% of whom have osteopenia or osteoporosis.”
In addition to boosting bone density, yoga asanas have been shown to improve posture, balance, strength and range of motion, as well as improve coordination, he says. “Furthermore, unlike medicines, [yoga] it can continue for as many years as one lives “.
Try this yoga flow that boosts strength:
Something to keep in mind
When it comes to bone density exercise, Dr. Reed points out that the best approach is a multifaceted approach. “Bone density usually peaks by the age of 30. At this point, the focus shifts from bone mass accumulation to maintaining or mitigating bone loss,” he says. “The best way to maintain bone mass is a comprehensive exercise program that includes both aerobic and resistance training.”
According to the US Department of Health and Human Services’s Physical Activity Guidelines for Americans, all adults must participate in at least 150 minutes of moderate aerobic activity (or 75 minutes of vigorous aerobic activity) and at least two days of resistance training. all major muscle groups each week.
So, sweat in different ways on different days. your skeleton will thank you.
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