Exercise plays an important role in preventing osteoporosis. If the bones are challenged, the bone metabolism runs at full speed. That is why nordic walking is such a plus.
In order to reduce the risk of bone loss, no strenuous weight training is necessary. Gentle movements also support bone stability. This also includes walking. So how does nordic walking help?
- Preventing osteoporosis: exercise is essential
- Bones need movement – always
- Stop osteoporosis with Nordic Walking
- Nordic walking: bone protection in old age
- Which shoes for Nordic walking?
- Sports against osteoporosis
- Osteoporosis: What Are The Biggest Risk Factors For Bone Loss?
- Prevent osteoporosis with diet
Preventing osteoporosis: exercise is essential
A healthy lifestyle promotes bone metabolism and can help prevent osteoporosis. Movement plays an important role in this. Daily exercise is the basis of efficient osteoporosis prevention.
Regular exercise and sport have a fundamentally positive effect on bone structure and bone strength – and can therefore significantly reduce the risk of osteoporosis and possible fractures.
Bones need movement – always
Before the age of 30, exercise helps to build a stable bone structure; after the age of 30, it strengthens the skeleton and slows down bone loss.
It doesn’t matter whether I walk, run, ride a bike, do Nordic walking or do weight training. The main thing is that you do it regularly. Regular exercise stimulates the metabolism of bones and muscles. These gain stability, gait security increases and the risk of falling is reduced.”
Those who manage to complete one to one and a half hours of training at least twice a week make a significant contribution to healthy bones. According to the expert, a combination of, for example, Nordic walking, strength training and coordination exercises is ideal.
Stop osteoporosis with Nordic Walking
It is always worthwhile to start exercising – even for people who already suffer from osteoporosis. For example, a study in the USA with over 10,000 senior women showed that building muscle through moderate strength training can be far superior to medicinal osteoporosis treatment. Nordic walking is a good alternative for those who cannot do intensive loads and strength training.
Nordic walking, like hiking, is a good endurance sport for people who have joint problems or who already suffer from osteoporosis. Practically all muscles can be strengthened and the metabolism activated through gentle full-body training,.
This can stop the loss of bone density. Especially in Corona times, this training in the fresh air is possible anywhere and independently of equipment.
Nordic walking: bone protection in old age
According to the orthopedic surgeon, Nordic walking is a good way of strengthening bone density and building muscles, especially for people of advanced age. Thanks to the use of poles, the even strain on ligaments, joints and tendons in arms and legs is particularly advantageous, without significant impact loads.
The sticks shift part of the body weight, relieving the strain on the ankles and knees. In addition, swinging the sticks strengthens the arms and shoulders. However, the correct technique is important. It is advisable to take part in a beginners’ course beforehand.
Which shoes for Nordic walking?
According to the expert, street shoes are not a recommended solution, even with solid soles. Robust, breathable and waterproof shoes are better. These shouldn’t be too heavy, but flexible. Their damping does not have to withstand that of jogging shoes.
It is more important that the shoes have a supportive effect on the foot and enable comfortable rolling. The toes should also have enough space. There should be space for a finger in front of the big toe.
Sports against osteoporosis
But not only Nordic walking offers good protection against bone loss. Regular physiotherapy or aqua aerobics also promote bone metabolism and bone density. Sports such as hiking, swimming, yoga, Pilates and cross-country skiing are also recommended to the orthopedic surgeon.
Gentle, device-supported strength or vibration training has a positive effect on bone density. On the other hand, tennis, football or martial arts are unsuitable. The risk of injury and falls is particularly high.
Osteoporosis: What Are The Biggest Risk Factors For Bone Loss?
According to the Federal Self-Help Association for Osteoporosis, around six million people suffer from osteoporosis. According to the health organization WHO, osteoporosis is one of the ten most common diseases worldwide.
Women are particularly affected: around 80 percent of osteoporosis patients are female. Often it is the new hormonal situation after the menopause that negatively affects the bone metabolism and makes the bones brittle.
In men, however, according to the Federal Self-Help Association for Osteoporosis, over 50 percent of osteoporosis cases can be traced back to other underlying diseases and their treatment. Doctors speak of secondary osteoporosis. The use of cortisone, a low-calcium diet, sedentary lifestyle, smoking, and alcohol also all promote bone loss.
Prevent osteoporosis with diet
If you want to protect your bones and prevent osteoporosis or slow down bone loss, you should pay attention to a balanced diet rich in vitamins in addition to exercise. This should contain as little meat and fat as possible, but plenty of fruit and vegetables.
In this way, the body is supplied with important nutrients that strengthen the bones. “In order to influence bone metabolism, a diet rich in calcium is also extremely important. In this way, the risk of bone fractures can be reduced. Even if the tap water in Germany is of excellent quality, a calcium-rich mineral water can have an additional supportive effect.
A sufficient supply of vitamin D3 is also essential in preventing osteoporosis. The expert advises to be active outdoors as often as possible. Sunlight activates vitamin D3 production in the skin, which promotes the absorption of calcium into the bones.