Why daily walk is important for the good health of your joint bones?
Walking may not be as intense as running, or bearing to the gym. Walking is a perfect way to improve or sustain your overall health. Just 30 minutes every day can improve cardiovascular fitness, strengthen bones, decrease excess body fat, and increase muscle power and perseverance. It can also decrease your chance of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Though it may not seem like much, as compared to high-intensity exercises, a daily walk is one of the most advantageous lifestyle changes you can make, especially when it comes to controlling and treating bone and joint disorders.
What are the joint bones benefits of walking?
Walking can offer multiple health benefits to individuals of all ages and fitness levels. It may also help control certain diseases and even extend your life. Walking is free to do and comfortable to fit into your daily routine.
Dr. Vishwajeet Chavan explains the benefits of walking.
1. Effects on Joints – You might be worrying that a walk will put additional pressure on your joints and make the pain worse. But it has the opposite effect. Walking can help save the joints, including your knees and hips. That’s because it helps lubricate and maintain the muscles that sustain the joints.
Walking may also provide benefits for people living with arthritis, such as easing pain. Improve your range of motion and mobility because walking improves blood flow to tense areas and helps maintain the muscles surrounding your joints.
2 Effects on mobility – Walking regularly strengthens your sense of balance and helps control any accidental falls from occurring. Moreover, it helps you stay mobile for a more extended time in life, as you age.
3 Effects on the Spine – Walking improves the stability of the spine and conditions the muscles that support the body in the upright position. Nourishes the spinal structures. Walking for exercise facilitates healthy circulation, pumping nutrients into gentle tissues and draining toxins. Improves flexibility, and posture and reduces lower back pain.
4 Effects on Bones – Walking is also useful in delaying the rate of bone loss from the legs. Walking maintains bone mass, minimizing the results of wear and tear on the cartilage. This controls the onset of arthritis and also helps patients suffering from arthritis maintain their bone healthiness.
5 Effects on Muscles – Walking builds and maintains the muscles in the hips and legs, controlling the bones and joints from weakening. This declines the risk of musculoskeletal damage, which can later lead to osteoarthritis. This improves your range of motion, shifting the pressure and weight from your joints to your muscles.
Some other bone benefits of walking:
- Slows the development of arthritis
- Reduces risk of osteoporosis
- Increases joint flexibility and range of motion
- Aids in joint fluid circulation, which provides essential oxygen and nutrients
- Reduces risk of hip fracture
- Helps you stay mobile later in life
- May reduce low back pain
- Improves posture
- Helps maintain bone mass
- Lubricating the joints
Tips for staying safe while walking:
To ensure your protection while walking, follow these tips:
- Walk-in places are designated for pedestrians. Look for well-lit spaces if possible.
- If you walk in the evening or early morning hours, wear a reflective vest or light so motorcars can see you.
- Wear sturdy shoes with good heels and arch assets.
- Wear flexible, relaxing clothing.
- Consume plenty of water before and after your walk to remain hydrated.
- Wear sunscreen to prevent sunburn, even on cloudy daytimes.
How to get started?
To get started walking, all you’ll need is sturdy walking shoes. Select a walking path near your home. Or look for a picturesque place to walk in your space, such as a trail or on the beach.
You can also recruit a friend or household member to walk with you and hold you responsible. Alternatively, you can add walking into your everyday routine.
Conclusion:
The best orthopedic surgeon Dr. Vishwajeet Chavan says walking has been shown to have clear bone-building effects in children and adolescents and bone-preserving results in adults, it is just one segment of a total program to prevent bone loss and decrease fracture risk.
Going for a walk every day strengthens the bones and joints, controls problems such as osteoarthritis or other bone disorders, and a healthy lifestyle (avoiding excessive alcohol and nicotine) are also a key ingredient for lifelong bone health.
