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A growing number of medical bone experts say that adults, especially women, should brisk walk to be osteoporosis free. This is a welcome development since the bone ailment is fast becoming common among the elderly, often among women. And with the popularity of fast food, it affects even the young who love drinking soft drinks.
Fast walking is for everyone, whether you have osteoporosis or not. And it is the ideal workout, giving you less shock at the joints compared to running. To benefit bone health, an exercise should have some impact and bear weight. When bones are challenged thus, they build up and create more bones. Brisk walking gives you both impact and weight-bearing effects. So, brisk walk to be osteoporosis free.
People with osteoporosis are advised to brisk walk, especially those who have not done any exercise regimen in their lives. But this should be done with the full consent and guidance of their bone specialists. It's inadvisable to go straight to lifting weights or doing strenuous exercises if you have not worked out before. Walking briskly provides a gentle and gradual transition from having no exercise to doing a regular one.
However, fast walks do not heal osteoporosis. It can only enhance bone mass you already have. If you have osteoporosis, fast walks help you maintain what bone mass you still have. It will not create bones where there has been bone loss. If you don't have osteoporosis, a quick-walk exercise is an excellent way to prevent it, along with proper nutrition.
Here are tips on how to brisk walk to be osteoporosis free:
1. Keep your body erect so that more of your body weight would put pressure properly on your spine and legs. Moreover, a straight body lessens exhaustion.
2. Be sure to lift your body weight with your legs as you walk. Do not drag your feet. The proper walking motion looks like galloping.
3. Hold a stick, about a yard long. Use it for isometric exercises for your arms, shoulders, chest, and back muscles. Hold it on both ends and push simultaneously against each other. The right hand should push to the left as it holds one end of the stick, while the left hand also pushes to the right as it holds the other end. Do this now and then.
4. Do some hopping now and then.
5. Climb stairs or choose ascending paths as often as you can. This gives the bones very good weight-bearing efforts.
Brisk walking is so easy, safe, and affordable. So start to brisk walk to be osteoporosis free.
Juancho S. Gaerlan has been a fitness and martial arts instructor for years. He has written many articles on health and fitness, especially for http://www.walkslim.webs.com where he regularly edits write ups, reviews, and other articles. He believes in holistic health and how it is the key to a full life.
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