Uncle Wang is a typical retired old man in our community, over 70 years old, but still in good spirits. Every morning, Uncle Wang would walk for two hours in the early morning sun, and his morning jogging route became a landscape in the community. Someone once asked Uncle Wang why he insisted on taking a morning walk so much? Uncle Wang replied with a smile: "The morning air is the freshest, and walking can make me energetic for the day, and I know that walking in the morning is especially good for my bones." ”
Uncle Wang's persistence is not only because of habit, but also because he understands the benefits of walking on bones. His story is not unique, and many studies have shown that walking is not only good for cardiovascular health, but also for bone health. In particular, taking a walk at certain times of the day maximizes its protective effect on the bones.
The miraculous benefits of walking for bones
Walking is one of the easiest ways to exercise, but it plays an important role in bone health. Understanding these benefits can help us better integrate walking into our daily routine, which can improve overall bone health.
First of all, walking is a weight-bearing exercise. Weight-bearing exercise is essential for bone health as it stimulates the formation and rebuilding of bone tissue. The impact of each step induces bone cells to move, which in turn boosts bone density. Studies have found that regular weight-bearing exercise is effective in preventing and slowing the progression of osteoporosis, as bones become stronger when they are subjected to weight and stress. In contrast, prolonged sedent activities, such as sitting at a desk or watching TV, do not provide this stimulation and may instead lead to a decrease in bone density.
Secondly, walking helps to improve the stability and flexibility of the bones. As we age, bones not only become weaker, but they may also lose their flexibility, increasing the risk of falls. Walking strengthens your leg muscles and improves balance, which reduces the risk of falls and fractures. Especially for middle-aged and older people, it is important to maintain good balance to reduce fractures due to falls.
In addition, walking has a positive effect on joint health. It promotes the secretion of synovial fluid, which helps to lubricate joints and reduce joint stiffness and pain. It's no accident that many people find that walking can relieve arthritis symptoms. When walking, the joints will be moderately exercised, which will reduce the pressure on the joints and maintain the flexibility and health of the joints.
Vitamin D synthesis is also a great benefit of walking. Vitamin D aids in the absorption of calcium, which is important for maintaining bone density. Morning sunlight is a natural source of vitamin D, especially during morning walks, which can better promote vitamin D synthesis. This natural sun exposure helps to improve the health of bones and reduce the occurrence of osteoporosis.
In addition, walking can also help maintain a healthy weight. Excess weight can put more strain on bones and increase the risk of fractures. Regular walks can help you manage your weight and reduce stress on your bones, which can help you protect your bones.
Finally, the mental health benefits of walking should not be overlooked. Long-term psychological stress and depressive states can affect bone health. Walking can relieve stress, boost mood and help maintain mental balance. A good mental state contributes to overall health, including bone health.
Why is walking at a specific time better for bones?
Bone benefits of a morning walk
A morning walk not only helps to wake up the body, but also has a positive impact on bone health. Early morning sunlight boosts the synthesis of vitamin D, which is essential for the absorption of calcium, which is the foundation of bone health. Studies have shown that exposure to sunlight during morning walks significantly increases vitamin D levels in the body, which in turn enhances bone density. By increasing calcium absorption, the risk of osteoporosis can be effectively reduced.
The combined effect of an evening walk
In the evening, after a day of activity, the body has been exercised in muscles and bones, and walking can further relieve the fatigue of the day and improve bone density. Taking an evening walk helps regulate hormone levels in the body, especially growth hormone. Growth hormone plays an important role in the repair and regeneration of bones, and this effect is especially important for maintaining bone strength and density. In addition, evening walks can also help regulate the body clock and improve sleep quality, which can promote overall body health, including bone health.
Precautions for a midday walk
The sun is strong in the middle of the day, and the high temperature during a walk can be a burden for some people. While a midday walk can get some sun exposure, the high temperatures can lead to dehydration and fatigue. Therefore, if you choose to take a walk in the middle of the day, you need to pay attention to sun protection and stay well hydrated. For older people, excessively high temperatures may increase the risk of heat stroke, so special care needs to be taken to control the length of walks and avoid prolonged activities in the scorching sun.
The correct way to walk and the precautions
The effect of gait and posture on bones
Proper gait and posture are essential for bone health. When walking, the heels should touch the ground first, then the balls of the feet, and finally the toes raised. Such a gait helps to reduce the impact force of the joints and reduces the risk of fractures. Maintaining a posture of chest up, abdomen tuck and shoulder relaxation can make the whole body get a balanced exercise and can effectively reduce the burden on the spine. In addition, maintaining a natural pace and a moderate pace is also key to preventing excessive fatigue and injury.
Choice of shoes
The right footwear can make a huge difference to the effectiveness of a walk. Choosing shoes with adequate support and cushioning can reduce stress on the feet and knee joints, thereby protecting the bones. The sole should have a good grip to prevent slipping, while the upper needs to be breathable to ensure comfort. For people with bone and joint problems, custom insoles are also a good option to provide extra support and comfort.
Avoid excessive exercise
While walking is good for your bones, excessive exercise can lead to injury. A moderate walk of 30 minutes to 1 hour a day is a reasonable time frame. If you feel pain or discomfort, you should stop immediately and rest. In addition, for those who are starting to walk for the first time, it is recommended to start with shorter times and slower paces and gradually increase the intensity and time. For people with chronic or bone conditions, it's a good idea to consult your doctor before starting a walk to make sure you're getting the right amount of activity.
Adjust the intensity of your walk
It is important to adjust the intensity of your walk according to your health condition. Healthy adults can gradually increase the duration and intensity of walking, while for patients with high blood pressure, abnormal glucose metabolism, etc., special attention needs to be taken to avoid high-intensity activities. The intensity of the walk can be adjusted by monitoring your heart rate and breathing to ensure that your body stays within a safe range during exercise. Using a pedometer or sports watch can help you record and adjust your workout for the best results.
Choosing the right time and the right way to walk can effectively improve bone health. Morning and evening walks each have their own unique benefits, and the benefits of walking on your bones can be maximized by timing your walks, paying attention to your gait, and choosing the right shoes. It's important to avoid excessive exercise and adjust the intensity to ensure that walking is an effective way to maintain bone health.