Osteoporosis is a condition that affects women more than men and can have a profound effect on your lifestyle. Because of a lack of calcium and vitamin D over time, bones become porous, brittle and susceptible to injury. According to the National Osteoporosis Foundation, osteoporosis causes broken bones in half of all women over the age of 50. Walking can help prevent osteoporosis and is a useful exercise for dealing with the condition if it occurs.
Walking to Prevent Osteoporosis
Osteoporosis is directly related to bone strength, so it stands to reason that if you have an inactive lifestyle, you're putting yourself at greater risk. The Mayo Clinic recommends weight-bearing exercise to help both strengthen bones and slow the loss of bone that is the hallmark of osteoporosis. Starting to strengthen your bones as early as possible is best, but even if you've never exercised, it's not too late to begin. Walking is a good exercise for preventing osteoporosis because it strengthens your legs, hips and lower spine. Interestingly, walking is actually better for osteoporosis prevention than some more strenuous exercises such as swimming and cycling, because those don't give your bones the workout that walking and other weight-bearing exercises do.
Walking with Osteoporosis
Once you have osteoporosis, exercise continues to be critically important to slow the bone loss that has already begun. While there are many weight-bearing exercises, walking is something most anyone can do and can be done anytime and anywhere without special equipment. Another benefit of walking is that it builds muscle and improves balance, which help to prevent falls and the resulting fractures that can occur more easily in someone with osteoporosis.
How Much, How Often
The amount of walking and the frequency with which you walk will depend on your personal fitness level as well as your comfort level. Starting slow and working up is a sensible approach, especially if you have been relatively sedentary. Invest in comfortable walking shoes with firm support. Take a short walk first and see how it feels. If you haven't exercised in a while, you should anticipate a little discomfort in the form of muscle aches, but that's normal. Don't push yourself and take a day or two off until you feel back to normal.
Where to Walk
A smooth, level surface is best; avoid unpaved paths and trails. A nearby track is a good outdoor option, while the mall can provide an indoor route. If possible, walk with a friend -- you'll be more motivated to walk regularly if you have a partner along.
Check with Your Doctor
When beginning any new exercise program, check with your doctor first. This is especially important if you have osteoporosis. Your doctor can tell you what types of exercise you should do and what you should avoid. He is the best judge of your fitness level and can help you start a safe program that will take any health problems you have into account.
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