Decreased bone density will lead to an increased risk of fracture. Once a person fractures, it will cause a series of problems. Therefore, improving bone density has become the common pursuit of the middle-aged and elderly people. From exercise, to diet, to lifestyle, there are actually many things people do throughout the day that can be used to strengthen their bones.
Walking improves cardiorespiratory fitness and, if combined with some mindful exercise, can prevent osteoporosis and fractures. The British “Natural Therapy” website has summarized some scientific methods of walking that can help improve bone density.
01
speed up
The “American Nurses’ Health Study” network observed more than 60,000 postmenopausal women and found that those who walked briskly at least four times a week had a significantly lower risk of hip fracture than those who walked slowly.
“intermittent walking” when walking, that is, pay attention to adding 3 to 5 brisk walks of 2 minutes each when walking , and the speed should not be able to talk to others.
After each brisk walk, walk slowly for about 1 to 2 minutes ; this cycle alternates. This slow-paced walking method can also relieve back pain and avoid injuries caused by high-impact exercise.
02
walk sideways
A study published in the International Journal of Osteoporosis found that sideways walking increased bone density just as much as high-impact exercise.
Charles Pelitella, an assistant professor of kinesiology at the Canisius College of the State University of New York at Buffalo, suggests : After walking for 3 to 5 minutes, spend another 30 seconds walking sideways with your heels (or forefoot).
03
Jump 20 times in a row
A study found that if women aged 25 to 50 jumped 20 times in a row, twice a day, their hip density would increase significantly after only 4 months.
Set a timer on your mobile phone while walking. Every 5-10 minutes of walking, you will jump for 30 seconds and rest for 30 seconds, then continue walking and jumping again, and so on. Before jumping, bring your feet together, bend your knees, swing your arms back, and jump up explosively.
04
.climbing stairs or steep hills
Brisk walking up and down stairs and up steep hills builds bone strength more than walking on level ground.
If there are many small slopes around the place where you often walk, then “do not take the usual path”, find 2 to 3 slopes with moderate slopes, or spend 2 minutes climbing a slope or stairs near the stairs outside a large building. Over time, bone density will improve.
Regular bone density checks to detect osteoporosis early
In addition to paying attention to lifestyle, women over the age of 50 and men over the age of 60, regardless of whether they have symptoms or not, should go to the hospital for bone density examinations regularly to detect changes in bone density early. When you encounter osteoporosis and generalized bone pain, you must not take it lightly. You should go to a regular hospital as soon as possible for a clear diagnosis and early treatment.
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Post time: Apr-04-2023