Osteoporosis

23 May 2006

Weekly tip - Walk your way to healthier bones

Walking can provide enormous health benefits such as strengthening your bones. But to maximise the benefits you get from it, make sure that your walking technique is up to scratch.

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Don't dismiss walking. It can provide enormous health benefits such as strengthening your bones. But to maximise the benefits you get from it, make sure that your walking technique is up to scratch.

Take action:
Keep your head up, eyes looking forward and focused ahead; ensure your back is straight, but relaxed; “zip up” your abdominals and squeeze in your gluteal (butt) muscles – this will help you to maintain a straight back; keep your chest out, your shoulders back, down and relaxed; let your arms, which are bent at the elbows, swing naturally from the shoulders; your foot strike action is important – after you land on the outer side of your heel, your foot rolls inwards, which is essential for adequate shock absorption; beware of pounding your heels down when walking briskly – this generates unnecessary force on your joints.

More tips on how to walk

 

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Healthy Bones

Tereza is the CEO of the National Osteoporosis Foundation and worked as a Nursing Sister in the field of Osteoporosis for 18 years prior to her appointment with the Foundation. She used to be the Educational Officer for the Foundation and co-wrote the patient brochure on Osteoporosis. Read more

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