There’s a free and no skill required remedy to get more exercise, strengthen your bones, and decrease your stress, and it’s waiting just outside your door – taking a walk. Countless research studies point toward the benefits of walking to improve overall fitness. Evidence suggests that it can increase bone density and reduce fracture risk. Walking has not only been associated with stronger bones, joints and muscles, but also with a healthier heart, and improved sleep and mood.
Lower risk of fracture
Moderate levels of activity, including walking, are associated with a substantially lower risk of hip fracture. This is not only because of the bone strengthening effect of the increased mechanical load, but also because falls are much less likely to occur in people who are more active. In a Swedish study of 66,940 men and women born between 1914 and 1952, those who walked less than 20 minutes a day had a lower rate of hip fracture compared with those who hardly ever walked (1). These reduced rates were evident in both sexes, in different age categories, and they applied to other types of fractures as well, including vertebral fractures.
In an analysis from the Nurses’ Health Study (61,200 women), it was found that women who did no other exercise except walking for at least 4 hours per week demonstrated a 41% lower risk of hip fracture compared with those who walked less than 1 hour per week, (2). Incidentally, more time spent standing was also associated with lower risks.
Unplug and go outside
Need another reason to get out there and walk? There is an abundance of research confirming the healing power of nature, (3). Being in green spaces has been shown to lower blood pressure and cortisol (stress hormone) levels as found in studies of the wonderful Japanese practice of “forest bathing” known as Shinrinyoku, where walkers amble through a forested park and take in their surroundings through all five senses, (4).
Studies have also shown a clear association between high cortisol levels and low bone density, (5). Elevated cortisol levels interfere with bone cell (osteoblast) formation and dramatically decrease bone building which results in reduced bone density. Consequently, people with chronically elevated cortisol levels may be at an increased risk for osteoporosis.
Ensuring success
Finally, in order to ensure that your program is successful, avoid the possible pitfalls of overdoing it or setting your goals unrealistically high. Start slow and gradually increase the distance you’re able to walk. Incrementally increase your walking speed. Find a buddy to help you be accountable to your plan – it’s easy to socially distance in the great outdoors!
- Stattin K et al. Leisure-Time Physical Activity and Risk of Fracture: A Cohort Study of 66,940 Men and Women. Journal of Bone and Mineral Research 2017 Aug;32(8):1599-1606.
- Feskanich D, et al. Walking and Leisure-time Activity and Risk of Hip Fracture in Postmenopausal Women. Journal of the American Medical Association 2002 Nov 13;288(18):2300-2306.
- Selhub EM, Logan AC. Your Brain on Nature. Ontario, Canada: John Wiley and Sons Canada, Ltd., 2012.
- Qing Li. Effect of Forest Bathing Trips on Human Immune Function. Environmental Health and Preventive Medicine 2010 Jan;15(1):9-17.
- Pereira RM, et al. Cortisol Inhibits the Differentiation and Apoptosis of Osteoblasts in Culture. Bone 2001 May;28(5):484-490.