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Bone Health and Fitness by Walking

Walking is a great step to improve bone health and fitness. It is one of the easiest ways to get a workout and it offers many physical and mental health benefits. So, lace up your shoes and go for a walk.

Bones and Muscles Strength

Walking is a low impact exercise, which means that it is gentle on your joints. Unlike running, the amount of stress placed on your joints is much less when walking making it a great exercise alternative for those with knee, hip or back problems. Thes exercise can also help prevent the onset of osteoporosis since it is a weight bearing exercise that helps regenerate bone cells, which in turn creates stronger bones.

Not only will walking strengthen your bones but it will also strengthen your muscles. A good walking routine will help strengthen your:

  • Legs
  • Core
  • Upper body

You will not only gain muscle, but you can also lose weight. A regular walking routine can kick-start your metabolism helping your body to burn more calories.

Other Benefits

While you may notice physical results, there are also health benefits you cannot see. Walking can decrease your risk of many cancers and diseases. It can help decrease your risk of heart disease and stroke. As well as reduces blood pressure levels and blood sugar levels, helping to lower your blood pressure and risk of diabetes. As an added perk, it also plays a role in your mental health. Making time in your day to walk will help you:

  • De-stress
  • Fight fatigue
  • Boost your mood

Walking can help calm your nervous system lowering your feelings of anger or depression that you may be experiencing.

So how do you get started?

Find a good pair of shoes that you feel comfortable wearing. It’s important to figure out what kind of surface you’ll be walking on whether it’s a treadmill, pavement or a trail. This will help you determine which tread is appropriate for your shoes. Once you’ve determined where you’ll be walking, it’s important to look at the flexibility and cushioning of the shoe. With walking, you’ll want a shoe that allows for movement at the ball of the foot so that it allows your foot to push off of the ground while you walk.  You’ll also want cushioning in the heel of the shoe as well as in the ball of the foot. Finally, you want to find a shoe that is comfortable and supportive to your foot so that you are not uncomfortable while you are moving. So get outside or find a treadmill and start walking. You’ll soon be able to see and feel the benefits that walking has to offer.

By Alyssa Burke, LPTA

If you have questions about how to start a walking program, call Loudoun Sports Therapy Center TODAY at 703-450-4300.

CLICK HERE for more information on how to prevent foot and ankle problems when you walk.

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