Make Your Walks More Bone-Boosting With 10 Expert Tips From a Movement Coach
- Brainz Magazine
- 6 hours ago
- 4 min read
Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild,' 'Handbags, Turning Hope into Happiness' and the Irish Examiner.
It's Osteoporosis Awareness and Prevention Month, so there's been a lot of talk in the media lately about walking to improve bone density. But how effective is it, really? Is just walking enough? Unfortunately, the answer is no.
The one exception: If you're new to exercise, walking can help build bone density, at first. That’s because it's a new stimulus for your bones. If that’s you, walking is a fantastic place to start! But long-term? Walking alone isn’t enough.
Here’s why: To build and maintain bone density, your bones must be progressively challenged. The most effective way to do that is through resistance training, using your body weight or added weights that gradually increase in difficulty. (Spoiler: lifting the same light weights for months or years won’t cut it.) So, should you just do weights? Still no! Aerobic exercise, like walking, dancing, hiking, or gardening, is essential for cardiovascular health, endurance, and overall well-being. It's not either/or; it's both.
So, what’s the best approach? If you’re not walking yet, start now! If you already walk, keep going! In either case, pair your walks with resistance training for the best bone health benefits. My Strong Bones + More program can help. And if you're ready to make your walks more bone-boosting, check out my Top 10 Tips.
1. Work towards 10,000 steps
The well-known 10,000-step goal (roughly 7.6 km) is a great target, but don’t stress about hitting it all in one go. Short walks throughout the day are just as effective and even more beneficial for overall health. Mix things up: some days go longer, others keep it short and frequent.
2. Add variety to your walks
Keep your bones guessing and your mind engaged:
Don’t take the same route every day.
Walk uphill or on inclines (great for hips).
Switch directions – literally.
Vary surfaces: try grass, sand, or woodland trails.
Break it up with social stops or errands.
Walk barefoot on safe, natural surfaces like sand or grass.
Walk with kids or older adults for a different pace and movement experience.
3. Change your speed often
Bones love surprises. Speed up and slow down throughout your walk to challenge them:
Use landmarks like lampposts: walk fast between two, then slower between the next two.
Or set a timer: alternate fast and moderate paces each minute.
Don’t focus only on shaving off time – make it dynamic!
4. Add a little impact
Gentle impact movements stimulate bone growth – if you're injury-free:
Try light jumps, heel drops, or skips at the start or end of your walk, or sprinkle them in.
Begin with low-impact landings, and increase gradually as your body adapts.
Skip this step if you're recovering from a fracture.
5. Strengthen your feet
Strong, mobile feet are your foundation for walking and bone health. Your feet matter more than you think! They allow you to start/continue walking in the first place, are the basis of your whole body alignment, and boost "push off", which is critical for glute activation and hip health. Not sure where to start? My Happy Feet Mini Course makes it easy.
6. Check your alignment
Poor posture (especially forward head position) can reduce the benefits of walking and strain your spine and hips. Don’t compromise form for speed. Slow down, stay tall, and walk with awareness. Learn more here.
7. Use treadmills sparingly
Treadmills might look like walking, but the mechanics are different:
On solid ground, you push off with each step.
On a treadmill, the ground moves beneath you, reducing that push-off effect.
This means less bone-building benefit, less glute activation, and less sensory input. Plus, you miss out on the fresh air and natural scenery! Use treadmills occasionally, not as your main walking method.
8. Transition to minimal shoes—gradually
Minimal shoes are great for foot health, but take your time:
Start by wearing lower heels for short periods.
Increase time and frequency slowly.
If your feet hurt, back off and try again more gently.
The slower you go, the more sustainable (and pain-free) your progress will be. Trust the process!
9. Don’t ditch your regular shoes just yet
Until your feet adapt, alternate between minimal and regular shoes. Bring both on walks so you can switch if needed. A gradual transition is the only way to avoid injury and make long-term change stick.
10. Walk early in the day
Morning light helps regulate your circadian rhythm, which supports sleep, hormone balance, and even bone health. Aim to get outside first thing—even if it’s just 5 minutes with your morning cuppa. Do your main walk later if needed, but get that early light exposure daily.
Let's work together to make your bone health goals a reality
Are you ready to commit to improving your bone health with somebody who really gets it? Whether you're seeking personalised guidance, accountability, or just some extra motivation, I'm here to help you reach your goals, especially if you’re a woman 40+ dealing with bone health concerns. Get in touch today to schedule your free Discovery Call and take the first step towards a healthier, stronger, and more confident you. Ageing is inevitable; how you age is up to you!
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years of teaching experience. Ex-corporate and previous "active couch potato," she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself once given the space and guidance to do so. "Exercise is optional; movement is essential."
