You may even be doing this already
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Doing this 1 thing can protect your bone density
Osteopenia is a condition where the bones are weaker than usual but not weak enough to be called osteoporosis.
This condition affects millions of people around the world, particularly the elderly.
In fact, according to the data, 20% of men over the age of 50 experience bone fractures in their lifetime.
The biggest reason for the decline in bone density and strength.
Our bones and muscles are way WEAKER compared to past generations.
We are now less active and spend more time indoors…
… we don’t get enough physical activity and sunlight.
As a result, our bones are not getting the stimulation they need to stay strong.
Well, that should change.
If you’re doing these things, perfect – but if you’re not, you should pay EXTRA attention to today’s study. (you’ll want to go on a walk)
This study was conducted at Yangzhou University, China. It was published in the Journal of Bone and Mineral Metabolism.
The researchers studied how brisk walking and sun exposure affect the bones and balance of people with osteopenia.
To do this, they recruited 81 elderly and divided them into 3 groups:
- A daytime-walking group (sunlight + walking)
- A night-time-walking group
- A sun-exposure-only group (no walking)
The first 2 groups walked briskly for 30-60 minutes 3 times a week.
The sun-exposure-only group received sunlight for 20-30 minutes 3 times a week.
The researchers measured the bone mineral density (BMD) of the lower back) and the levels of vitamin D.
“Bone mineral density (BMD) decreases with age, leading to fractures, decreased mobility, and impaired quality of life.”
They also tested the subjects’ balance using several tests.
They found that ALL 3 groups had STRONGER bones in their lower back than the control group.
“The lumbar L1–L4 BMD was higher in all intervention groups, with the daytime-walking group outperforming the others. “
The participants who walked during the daytime showed the HIGHEST increase in bone mineral density compared to the other groups.
This was due to the increase in vitamin D. (Super-important for bones)
“The levels of serum 25-hydroxyvitamin D3 in the daytime-walking and sun-exposure-only groups were higher than those in the night-time-walking and control groups.”
All 3 groups also performed better in the balance tests.
“The TUGT and FTSST times decreased in all three intervention groups and predominantly so in the daytime-walking group.”
Walking is the ultimate human exercise.
Our bodies are designed to walk miles every day, and doing so can help improve our health and well-being – not just our bones.
Pair that with sun exposure (super-easy to do both on sunny days) and…
… voila! You have much stronger bones and muscles and better balance.
“Brisk walking and sun exposure increase BMD and improve dynamic and static balance in the elderly with osteopenia.”
I walk every day.
Walking is like therapy; it relaxes me a lot – not to forget that it also keeps me fit and strong.
I suggest you do the same.
—-Important Message—-
Eastern bloc discovery = mind blowing
I discovered that there is a hidden group of men…
…men living in the Eastern Bloc who are living well past 100, even 115 and 120, and having great sex.
My Russian is rusty, real rusty.
But when he wrote “быстро метаболизм” even I could see where this was going…and I’m glad I did.
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