Walking — it’s an underrated form of exercise yet doctors say that it’s one of the best ones out there. That’s because it is suited for people of all ages and fitness levels. It’s also very easy on the joints. Aside from keeping the cardiovascular system healthy, walking is said to be very effective for lowering osteoporosis risk.
Read on to know some other forms of exercises that are just as good as walking for warding off osteoporosis!
But before we discuss those osteoporosis-fighting exercises, let’s first get to know how you can make the most out of walking to ensure an osteoporosis-free future.
Seriously considering walking to keep your bones strong and lower your risk of suffering from osteoporosis? It’s a good idea for you to invest in a pedometer, which is a small device that is designed to count the number of steps you take. Or you may also simply install a pedometer app on your smartphone, or wear a fitness band with such function.
Why is it important for you to have a pedometer or an app or fitness band that works like one? According to experts, you should take 10,000 steps a day if you really want to save your future self from being pestered by osteoporosis.
Although that may seem a lot, the average active individual should not have a hard time doing 10,000 steps daily. Actually, the US Centers for Disease Control and Prevention or CDC recommends adults to carry out moderate physical activity for 150 minutes a week. In order to fulfill such, you must take 7,000 to 8,000 steps every single day. But still a lot of people all over the planet, especially health-conscious and osteoporosis-fearing ones, go for 10,000 steps a day.
10,000 steps a day, however, may be too much for someone who is just beginning to exercise on a regular basis. If you are coming from a sedentary lifestyle, it’s a good idea to aim for much fewer steps daily. And as your level of fitness improves, you may gradually add more and more steps until you are at that 10,000-step-a-day mark.
Now let’s take a look at some other exercises that are phenomenal fighters of osteoporosis:
It’s just like walking, but a lot challenging especially if you’re going up. This means that climbing stairs is not only good for fending off osteoporosis, but also obesity. Refraining from taking the escalator and elevator not only helps keep your bones strong, but also promote the elimination of unwanted pounds.
Working out with a bunch of people is definitely encouraging for you to maintain a regular exercise regimen. That’s why signing up for step aerobic classes is a great way to keep yourself from being bored. More importantly, it enables you to lower your risk of suffering from osteoporosis.
While it may not sound like it’s a form of exercise, dancing is actually a great full-body workout! One of the nicest things about it is it’s so fun to do — you will surely look forward to exercising each time. Especially when you opt for moves that involve thumping your feet, you can kiss osteoporosis risk bye-bye.
Experts say that engaging in sports that involve the use of rackets can help you fight off osteoporosis, not to mention zap unwanted pounds. If you have family or friends who also like to lower their risk of osteoporosis, consider inviting them to play tennis, badminton or even table tennis with you.
CAUTION: Do not start a regular exercise regiment without first consulting your doctor. This is most especially true if you have been leading a sedentary lifestyle for several months or years now, or you have a known medical condition.