Put on your sneakers! While walking is perfect for cardio, it neglects a pillar of your fitness. Discover the ideal activity for a steel skeleton.
With the return of sunny days, we take our sneakers out of the closet for a walking session in the park or in the forest. Walking is a physical activity accessible to everyone which has many benefits: “It is excellent, it improves mood, lowers blood pressure, (and) promotes metabolism” supports Dr. Jeremy London, heart surgeon. Practicing brisk walking also helps you lose weight. On the other hand, “Walking does not strengthen bones and middle-aged women, in particular, need to know that” warns the doctor.
With age, and particularly at menopause for women, the drop in estrogen considerably weakens the bones. “The truth is that walking alone does not significantly increase bone mineral density.” says the specialist in a video. The bone only strengthens when we impose mechanical stress on it greater than that of daily life, which walking, even repetitive and of moderate intensity, does not provide. “If you rely solely on walking to protect your bones, you are missing out on the most powerful tool we have.” explains Dr. London.
Which ? “Resistance training” replies the expert. In other words, bodybuilding. “Lifting heavy loads stresses your muscles and your skeleton; the induced mechanical stress stimulates bone density” he explains. By imposing significant tension on the bone, we trigger a biological reconstruction process which makes it denser and more robust. “The data is clear: moderate to high intensity resistance training provides the greatest improvements in bone density in the hips and spine, areas crucial for preventing falls, maintaining independence and aging well.continues the surgeon.
However, there is no question of abandoning spring walks. “Keep walking! It’s great for your overall healthinsists Dr. London, but if you care about long-term bone strength, balance and independence, lift dumbbells, train your muscles and bones.”
For adults aged 18 to 64, the Ministry of Sports recommends practicing at least 150 minutes of moderate-intensity endurance activity per week, the equivalent of 30 minutes of brisk walking 5 days per week, and supplementing with muscle strengthening exercises at least two non-consecutive days per week. To get started safely, the ideal is to be accompanied by a sports coach or a physiotherapist, in order to adopt the right postures and choose loads adapted to your level. Finally, let’s not forget that bones also need calcium, proteins and vitamin D: a balanced diet and exposure to the sun remain the essential allies of a strong skeleton.
