Walking for Bone Health After 40: A Simple Habit That Helps

I love a good walk. Outdoor walks are one of my favorite ways to soak up the sun, especially as the seasons change and the days get shorter.

Walking is also one of the simplest things you can do for your long-term health, and that includes your bones. I talked about this with my members recently, and I want to share the highlights with you.

What happens to your bones after 40

Bone density peaks around age 30 and then slowly declines. For women, that decline can speed up around perimenopause and menopause, because estrogen helps protect our bones and it drops during that time.

That's simply biology, and the good news is that it's something you can influence.

Why walking helps

Weight-bearing movement is one of the best ways to help slow bone loss. That just means your legs and feet are carrying your body weight against gravity, and walking counts.

Swimming and cycling are wonderful for your heart, but they don't give your bones that same signal. If those are your favorites, keep them, and add some walking too.

How to get more from your walks

• Walk at a real pace. Aim for brisk rather than a slow stroll.
• Add stairs or a hill when you can.
• Give your bones what they need to respond: protein, calcium and vitamin D. Your bones use protein as well as your muscles, which is why I talk about protein so much for women over 40.

Short walks add up

You don't need one long walk. One of my members walks in three chunks through the day: very early, midday and again in the evening. A walk around the block counts. Two 10-minute walks count too.

Try this today

Take a 20 to 30 minute walk, and make a few of those minutes brisk enough that you're breathing a little harder than normal.

In the video above, I walk you through how to build a walking habit in eight weeks, one small step at a time.

If you have osteoporosis, joint problems or another health condition, check with your doctor about the right type and amount of exercise for you.

Have a question about this? Send me a message. I read every one.

Nadia Quraishi

Holistic Nutritionist helping women over 40 feel strong and energized with simple plant-based eating. Learn with her live in the Plant-Powered Kitchen Club.

This post is for education and is not medical advice. See the disclaimer.