Studies show that just taking 10,000 steps a day is enough to keep your bones strong and prevent osteoporosis.
While strenuous exercise and muscle strengthening are important for healthy bones, a study by researchers from Durham University suggests that you don't need to go to a gym to achieve this goal.
The study also found that people aged 60 and over who spent a lot of time in a sitting position experienced weakening of their bones, which increased the risk of fractures due to their fragility.
In addition, the researchers found that men spent more time sitting motionless than women and therefore had weaker bones, especially in the lower back. Thus, this study shows for the first time that a sedentary lifestyle in men is associated with a deterioration in bone condition and a risk of osteoporosis.
More than half a million fractures occur annually in the UK alone due to fragility of bones - as a result of falls from a height of a person's height or less. It is estimated that by 2025 the number of such cases will increase by 27 percent.
Daily recommendation
Taking the recommended loads of 10,000 steps a day will burn about 500 calories, and walking these distances five days a week burns enough calories to lose 500 grams of body fat, according to the UK's National Health System. On average, a modern person walks from 3 thousand to 4 thousand steps every day.
Promotional video:
Dr. Karen Hind of the Department of Sports and Exercise at Durham University said, “We know that excessive sitting can lower metabolism, which can ultimately lead to overweight and type 2 diabetes. What we now really know is that physical inactivity is also associated with decreased bone strength and an increased risk of osteoporosis.”
"Osteoporosis is a disease that most commonly affects older people, but encouraging this age group to stay physically active will help improve their bone health."
The study, published in the Journal of Public Health, involved 214 men and women aged 62.
Author: Serg Kite