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Walking and Naturally Healthy Bones

Walking is Weight-Bearing and Bone-Building

Something to always keep in mind when you are deciding what type of exercise works best for you in your pursuit of naturally healthy bones, is that in order to for it to be a good bone building exercise, it must be weight-bearing!
So, what exactly is weight-bearing?
Well, here's what it's not.
  1. Swimming. There is no doubt that swimming is an excellent thing to do, but it won't help your bones to get denser or stronger because the water is holding your body up and not your bones.
  2. Bike riding. Whether it's a stationary bike or one that you take to the street, it's still not going to build bone density because the bike is what is holding your body up and not your bones.
These activities are very beneficial and if you like to do them don't stop. But, if you want to make your bones strong, happy campers then you're going to need to find some additional exercises that you like to do too.
I've found that building bone density is great fun! And I've developed a newfound passion and excitement for exercise in a way I've never had before.
And as always, don't take any of my suggestions at face value! Check things out for yourself, and please be sure to get your doctor's approval before you start any exercise program.
Walking
A must for:
  • Osteoporosis
  • Osteopenia (and adding some jogging would be very beneficial if you are able)
Is Highly Recommended for:
  • Normal Bone Density (and adding some jogging would be very beneficial if you are able)
Benefits
How important is walking for building bone health and reversing osteoporosis?
In her book, "Building Bone Vitality", Amy Joy Lanou, Ph.D., even goes so far as to say, "a low-acid diet and daily walking are the only effective ways to prevent bone loss". However, I wouldn't stop there if I were you, especially if you already have established bone loss.
However, her statement makes an excellent introduction on the benefits of walking.
So, why walk?
  1. You can do it anywhere
  2. It's fun and you can do it outside (where the wonderful sunshine has the chance to lavish you with that awesome Vitamin D
  3. It's weight-bearing
  4. If you're able to stand, you're probably able to walk
  5. If done with purpose, it's healthy for your heart, core muscles, legs, hips, and mostly, your bones.
Walking for fun is definitely beneficial to your bones by helping to keep your stress levels down (stress increases cortisol, which can harm your bones), but it's not so helpful for building bone density. Remember, your bones want to live up to your high expectations for them - they were designed to work hard and that's what makes them the happiest. Working hard makes them stronger. Walking that builds bone is energetic, vigorous, and done with purpose.
But first, here's an important point that I will say over and over again - you mustn't compare yourself to anyone else. Those activities that are challenging for you might be easy for someone else, or what is easy for you might be challenging for someone else. But so what? You are the only one who knows what's best for you and you are the only one who knows what level of strength and ability you are currently at.
So let someone else zoom past you, let them all zoom past you - the important thing is that you are out there doing it. And when you get to the point where you are zooming past most everyone else, give them an encouraging smile as you sail right on by, knowing you were once where they are now.
You're getting stronger, and your bones are getting healthy naturally.
Dawn Lindy is a Christian, Writer, Researcher, Instructional Designer, and Osteoporosis Over-comer. She is currently achieving certifications as a Nordic Walking Instructor, and Personal Trainer specializing in Special Populations (Osteoporosis and Bone Density).
Come and visit her website, Healthy With Lindy at http://www.healthywithlindy.com for more informative articles like this one. Also visit her Web store at http://shop.healthywithlindy.com. See you there!