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While supplements often promise an all-in-one solution, walking is actually one of the most effective ways to enhance bone strength. This low-impact aerobic activity not only helps you burn calories but also provides a refreshing workout for your body.
“Walking is a simple and accessible form of weight-bearing exercise. Its repeated impact encourages bone remodeling and helps maintain mineral density, which supplements alone can’t achieve,” explains Coach Amanda Grimm, a certified running coach and PT at We Run, who is also a sports and remedial massage therapist. “However, strengthening your bones through walking requires more than just a leisurely stroll. You need focused walking techniques to see results.”
It’s crucial to walk in a way that challenges both your muscles and bones. “This will enhance the load and micro-impact forces necessary for stimulating bone growth,” Grimm advises.
6 Walking Techniques That Strengthen Bones
“All of these techniques should be carried out at a pace that will leave you feeling slightly breathless,” Grimm says.
She suggests aiming for 30 to 60 minutes most days, but feel free to work up to this, if necessary.
“At no point should you be in pain,” Grimm adds. “This is about a sustained and long-term effort.”
Brisk Walking
Brisk walking involves walking at a moderate intensity. Harvard Health Publishing notes that fast-paced walking can yield even greater bone benefits than lifting heavier weights. A small study showed that when walkers picked up the pace from a leisurely 2 mph stroll to a brisk 3.7 mph speed, force placed on the hip bones revved up by approximately 30%.
The benefits don’t stop there. According to a previous study, walking briskly—defined as a pace of greater than 4 mph—was associated with a 43% reduced risk of abnormal heart rhythms.
Uphill and Downhill Walking
Incorporating hills is one of the best cardio workouts you can do. Plus, they keep things interesting!
Not only will uphill and downhill walking build speed and power, but it also strengthens your bones, ligaments, and tendons. Hills strengthen your entire lower body, including the hamstrings, glutes, and calves, while helping you develop a solid muscle tone.
Stair Climbing
In addition to giving you a solid mental challenge, experts say climbing stairs fires up the lower-body muscles in a way traditional walking or jogging doesn’t do as productively. It boosts leg strength, builds endurance, and revs up your metabolism.
Plus, research shows that daily load-bearing exercise, such as climbing stairs, can help maintain and reduce further bone loss in aging adults.
Walking With Light Hand or Ankle Weights
Incorporating light hand or ankle weights is a surefire way to upgrade your daily walk and boost bone health. Research reveals that engaging in regular strength training can be essential in building bone and slowing down the loss of it.
Walking on Uneven Terrain
There’s nothing more invigorating than exploring a brand-new trail. Unlike walking on flat surfaces, tackling uneven terrain presents an incredible challenge for your body. It makes your muscles work harder while giving your bones and muscles some healthy impact.
Alternating Bouts of Fast and Slow Walking
Interval walking—such as the trending Japanese walking method—requires you to alternate between periods of quicker-paced and slower-paced walking. Studies show that interval training can boost your cardiovascular health and improve muscle loss as you age. In addition, interval walking research reveals that this form of exercise boosts bone density in the hips and legs.
Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
