6 reasons why daily walking is essential for joint and bone health
Walking daily is an easy, yet very powerful, strategy to keep and improve the health of your bones and joints. The advantages of walking are numerous, ranging from increasing blood circulation and weight management to increasing muscle strength and mobility.
One of the easiest and most efficient ways to exercise is to go for a walk. But why precisely is regular walking so good for your bones and joints? Maintaining a complete range of motion requires preventing stiffness and keeping your joints supple, which is what regular walking does. Additionally, it contracts your muscles, keeping them robust and supportive of your joints. Walking has several advantages for the musculoskeletal system, but it also improves cardiovascular health by lowering the risk of heart attacks, decreasing blood vessel blockages, and helping to regulate blood sugar levels—a vital function for those with diabetes. Walking every day is essentially a complete workout that improves not only your bones and joints but also your general health, which is why it should be a crucial component of any fitness regimen, says Dr Akhilesh Yadav, associate director - orthopaedics and joint replacement, Max hospital, Vaishali. Dr Yadav also suggests reasons why daily walking is essential for joint and bone health. (Image: Canva)
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Mobility and flexibility The main advantage of walking is that it maintains joint mobility. Frequent mobility helps avoid stiffness, which may be a sign of more serious joint problems. Walking encourages the formation of synovial fluid, which lubricates the joints and makes movement more comfortable and friction-free. In order to preserve joint health and avoid degenerative diseases like arthritis, this lubrication is essential. (Image: Canva)
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Muscle activation and strength Walking is a workout that involves weight bearing, which means that your muscles must contract against gravity. The prevention of muscular weakness, which can result in joint instability and a higher risk of injury, depends on the activation of the muscles. Strong muscles lessen the chance of strains and sprains by supporting and shielding the joints. (Image: Canva)
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Enhanced blood circulation Walking on a regular basis enhances blood circulation, supplying muscles with sufficient oxygen and minerals. Increased blood flow to bones, which are living structures, is another benefit of improved circulation. Osteoporosis and fractures are less likely as a result of the increased blood flow that keeps bones strong and healthy. (Image: Canva)
Weight management For the sake of joint health, one must maintain a healthy weight. Carrying too much weight increases strain on joints, particularly the spine, hips, and knees. Walking relieves joint pressure by burning calories and aiding in weight loss or maintenance. This less stress can stop joint deterioration and the onset of diseases like osteoarthritis. (Image: Canva)
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Cardiovascular benefits Walking strengthens cardiovascular health in addition to the joints and bones. Walking promotes increased blood circulation, which lowers the risk of blood vessel blockages and heart attacks. All bodily parts, including joints and bones, get a constant supply of nutrients and oxygen when the cardiovascular system is in good health. (Image: Canva)
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Blood sugar regulation People with diabetes can benefit most from walking. By encouraging the cells' effective usage of glucose, it lowers blood sugar levels. Not only is blood sugar regulation crucial for the management of diabetes, but it also averts complications that might result from elevated blood sugar, which can have a detrimental impact on the health of joints and bones. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
