Walking for Osteoporosis

Up until now walking has been rated as an excellent exercise but is not a bone builder. Research has indicated that walking can build bone if the following modifications are built into the walk. They fall within the guidelines set by the BHOF (Bone Health and Osteoporosis Foundation) that the exercises for bone building need to be consistent and progressive. It is recommended that one change per week is adapted and then to add a second modification. Progress each technique until you feel ready to add a second one. Check with your health practitioner if this would be advisable for you. The benefits of walking for osteoporosis are building bone, improving cardio function, and weight loss; not to be confused with walking comfortably with a friend and engaging in conversation.

1. Add loading to your muscles with knapsack with a 1 pound weight. Then when this feels comfortable, add more weight up to 4 pounds. The study also reported that benefits were attained with 3,200 steps not the 10,000 that had been recommended for the last few years.
2. Use trekking poles. They will overtime strengthen your back and core. They also will maintain an upright posture aiding in better digestion and breathing by correcting compression of the internal organs when the body is leaning forward. By placing the poles down firmly, you will be strengthening arms and chest
3. Your walk would entail walking uphill and downhill, but also take some steps walking sideways up the hill.
4. Introduce interval walking, which is taking a starting time of two minutes to walk very briskly and then resume your regular rate. In time you will feel comfortable to increase the time from 2 to 10 minutes.
5. In addition to the walk regime, it would be helpful to add side leg lifts until feeling extreme fatigue in the muscles and then do 10 to 20 heel slams for promoting circulation.

Progress weekly adding modifications as you feel comfortable. Do stop if you feel lightheaded or dizzy or experience any pain. Don’t forget how great it is to be in the outdoors and breathing and fresh air. You may find you even sleep better!

Try these Dishes!!

Butternut Squash & Lentil Soup Recipe Here!

Kale And Roasted Beetroot Bites with Le Gruyère Aop Recipe Here!

Salmon and Quinoa Bowl Recipe Here!

Facts About Fiber

Fiber comes in two forms, soluble and insoluble.

Soluble fiber is dissolvable in water and helps to lower blood sugar levels and cholesterol. A healthy gut will promote better absorption of bone building necessary nutrients. Foods with this type of fiber include:

-Apples

-Bananas

-Oats

-Peas

-Lima Beans

-Black Beans

-Brussel Sprouts

-Avocados

Insoluble fiber helps food move through the digestive tract and can help prevent constipation. It is found in foods like:

-Bran

-Nuts

-Seeds

-Whole wheat

-Skins of fruits and veggies

If you need to increase fiber intake it is vital that it be done slowly over a few weeks and not all at once. Increasing vegetable intake is a great way to get more fiber, but be sure to drink more water as well. If you have any questions or need some advice you can contact Bev at support@osteofitness.com ! If you are having any discomfort, pain, or irregularity please consult a doctor.

Concord Osteoporosis Classes

$199.00 / month Osteofitness **IN PERSON** - Monthly Session Session Information: Tuesdays and Thursdays 12:30 pm EST... Read more Sign Up!

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$199.00 / month Osteofitness **ZOOM** - Monthly Session Session Information: Tuesdays and Thursdays 11:00 am EST OR 4:00 pm EST... Read more Sign Up!

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Looking for things to do around town?

Check the link below to see new events around Concord!

On the go? We have Osteofitness videos available for purchase!

Gardening photos from the last newsletter!

If you have any gardening photos, nature hikes, or recipes you'd like to share send them to support@osteofitness.com !

Want to learn more about your feet? Check out our video!

$49.00 Foot Workshop This workshop features information regarding anatomy of the foot, conditions that affect feet, balance exercises, and... Read more Get it now!

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Feeling hungry? Check out Dino's and get a discount!

Dino’s Kouzina & Pizzeria is a family-owned restaurant that specializes in serving delicious pizza and Italian / Greek cuisine to the Concord area community. They take pride in preparing food from scratch using only the freshest ingredients.
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Dino's has a some delicious appetizers that are great for building healthy bones, like their Hummus Dip and Tzatziki Dip, and if you mention that you're a client of Ikier Wellness Center, you'll get 10% off those two appetizers.