6 Walking Techniques That Strengthen Bones Better Than Supplements After 45

These simple walking techniques are a sure way to boost your daily cardio workout while strengthening your bones.

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It's tempting to turn to supplements as a complete solution, but if your goal is to strengthen your bones, walking is one of the best things you can do. This low-impact form of cardio burns calories while giving your body a energizing workout.

'Walking is an accessible, easy-to-do weight-bearing exercise. Its repetitive impact stimulates bone regeneration and maintains mineral density in a way that supplements alone can't replicate,' says Coach Amanda Grimm , certified running coach and PT at We Run and restorative massage therapist. 'But it's not about taking a leisurely stroll. To strengthen bones through walking, focused walking techniques are what get results.'

Walking in a way that challenges your muscles and bones is essential. 'This will increase the loading and micro-impact forces needed for bone building,' Grimm tells us.

6 Walking Techniques to Strengthen Bones

'All of these techniques should be performed at a pace that leaves you feeling slightly out of breath,' says Grimm.

She recommends aiming for 30 to 60 minutes most days, but you can gradually increase the duration if needed.

'There must never be any feeling of pain,' Grimm added. 'This is a long-term, sustained effort.'

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Fast Walking

Brisk walking is moderate-intensity walking. Harvard Health Publishing notes that brisk walking may have greater bone benefits than lifting heavier weights. One small study found that when walkers increased their speed from a slow 2 mph walk to a brisk 3.7 mph, the force on their hip bones increased by about 30%.

The benefits don't stop there. According to a previous study, brisk walking—defined as a pace greater than 4 mph—was associated with a 43% lower risk of abnormal heart rhythms.

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Uphill and Downhill Walking

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Incorporating hills into your workout is one of the best cardio exercises you can do. Plus, it makes it more fun!

Not only does walking uphill and downhill help build speed and power, it also strengthens your bones, ligaments, and tendons. Hills strengthen your entire lower body, including your hamstrings, glutes, and calves, and help you develop muscle tone.

Climbing Stairs

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In addition to providing a mental challenge, experts say stair climbing activates lower body muscles in a way that walking or running doesn't. It strengthens your legs, builds endurance, and boosts your metabolism.

Additionally, research shows that daily weight-bearing exercise, such as climbing stairs, can help maintain and minimize further bone loss in older adults.

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Walking with Hand Weights or Light Ankle Weights

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Incorporating light hand weights or ankle weights is a surefire way to spice up your daily walk and boost your bone health. Research shows that engaging in regular strength training can be crucial in building bone and slowing bone loss.

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Walking on Uneven Terrain

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There's nothing more exhilarating than exploring a completely new trail. Unlike hiking on flat surfaces, conquering uneven terrain presents a great challenge for your body. It makes your muscles work harder while giving your bones and muscles some healthy impact.

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Alternate Between Fast and Slow Walking

Interval walking—like the popular Japanese walking method—requires you to alternate between periods of fast walking and slow walking. Research shows that interval training can boost cardiovascular fitness and reverse muscle loss as you age. In addition, interval walking studies show that this form of exercise increases bone density in the hips and legs.

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