Comments on: Is Walking Good for Osteoporosis?

By: Does Hiking Strengthen Your Knees? (Explained)

Does Hiking Strengthen Your Knees? (Explained) — Tue, 08 Nov 2022 14:15:59 +0000

[…] Melio Guide […]

By: Richard Martin

Richard Martin — Wed, 19 Jan 2022 15:53:36 +0000

Hi Lise,

You will gain cardiovascular and muscle strength by going uphill, even if your pace slows. Hopefully there is a downhill on the other side that will provide you with an opportunity for a faster pace and more ground reaction (weight bearing) forces.

All the best,
Margaret

By: Lise Toenr

Lise Toenr — Tue, 11 Jan 2022 22:00:22 +0000

Hello,

I am wondering about incline and pace. Would steep inclines reduce the benefit of walking if you can’t keep up the pace?

Thanks,

…Lise

By: Should You Walk with Ankle Weights?

Should You Walk with Ankle Weights? — Sat, 25 Dec 2021 03:46:25 +0000

[…] Is Walking Good for Your Bones? […]

By: Lee Ann Johnson

Lee Ann Johnson — Wed, 07 Jul 2021 18:46:33 +0000

I have watched your Flexion and Extension video where demonstrate all the body areas. Is that something a person with osteoporosis should do? Or should we only do the extension movements for those areas? Sometimes my lower back gets sore. I am in week 5 of your Exercise For Better Bones program.

By: Lee A. Johnson

Lee A. Johnson — Thu, 20 May 2021 17:28:57 +0000

I would like to know how video rates with a recommended walk. I have been using the intermediate brisk 30 minute walk 3-5 times a week for several years. It incorporates leg raises, kicks, hamstring pull, side steps, forward and backward walking along with lots of arm movements during the walk time span. I walk outdoors also. But the video is good for bad weather or allergy season. It is produced in coop with American Heart Asso. I had my first DEXA last month and I have OP in lumbar and Penia in femoral necks. I have your book now. Would your video be a better one?

By: Richard Martin

Richard Martin — Sun, 18 Apr 2021 14:35:44 +0000

In reply to Irene Phillips.

Hi Irene. Margaret discusses this topic here. http://melioguide.com/osteoporosis-exercises/nordic-walking/#Nordic_Walking_With_Weighted_Vest_or_Backpack

By: Irene Phillips

Irene Phillips — Sun, 18 Apr 2021 13:10:04 +0000

I enjoyed these communications and was just diagnosed with osteoporosis. I was surprised to see the woman in the picture carrying what appears to be a very heavy backpack if she has ssteoporosis. Is this an okay thing to do for us outdoor people with osteoporosis?

By: How and Why Walks Change Your Life | Nature Based Living

How and Why Walks Change Your Life | Nature Based Living — Thu, 19 Nov 2020 18:17:23 +0000

[…] strengthens our bones and reduces joint pain symptoms. It may also hypothetically reduce the risk of osteoporosis or improve the condition by forestalling the loss of bone mass. […]

By: Richard Martin

Richard Martin — Thu, 05 Mar 2020 13:38:30 +0000

In reply to Claire.

Hi Claire. Thanks for reading our post.

Duration and intensity of the walk matters more than distance. Margaret provides guidelines in her post:

If walking is your only aerobic (weight bearing impact) exercise, then you should aim for 21 to 42 minutes a day or 150 minutes to 300 minutes a week.
(Note: These recommendations are based on guidelines provided by international health organizations. For a full list of these organizations by country, please read the section entitled Exercise Guidelines by Country.)

Researchers who study the benefits of walking on bone and brain health recommend 30 minutes a day. Keep in mind that you need to walk at a brisk pace the whole duration of the walk.

New research suggest that short and intense bouts of exercise is associated with longevity. A study published in the Journal of the American Heart Association indicates that “that sporadic and bouted moderate‐to‐vigorous physical activity (MVPA) are … associated with substantially reduced mortality.” (9)