Updated: Feb 22, 2022
Movement encourages healing by spurring nutrients and oxygen into the disc spaces and soft tissues in your spine for improved function.
A natural stimulus for your body's healing process is active exercise, which should be performed in a controlled, gradual and progressive manner.
In part, this means you need to slowly increase the intensity of your workout regimen over time, building to a routine that is consistent, manageable, and challenging. This gradual progression is especially important if you are just starting a fitness routine.
When walking for exercise, try to keep a brisk pace with an upright, natural posture. Aim for a minimum of 30 minutes 3 or 4 times a week if you are currently active. If you're new to exercise, try starting with 2 or 3 short walks (5 minutes) each day, and over several weeks or months work up to being able to go for 20 to 30 minutes at a time.
People with ongoing or recurrent episodes of lower back pain should consider the benefits of walking as a low-impact form of exercise.
Aerobic exercise has long been shown to reduce the incidence of low back pain. However, people with low back pain often find some forms of exercise too painful to continue, and therefore don't get the exercise they need to maintain good health. Exercise walking is one way to benefit from regular exercise while not aggravating the structures in the lower back.
Benefits of Exercise Walking
It has long been known that there are many inherent health benefits from a regular routine of exercise walking. Walking:
Strengthens muscles in the feet, legs, hips, and torso. Walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.
Nourishes the spinal structures. Walking for exercise facilitates strong circulation, pumping nutrients into soft tissues and draining toxins.
Improves flexibility and posture. Exercise walking along with regular stretching allows greater range of motion; helps prevent awkward movements, and susceptibility of future injury.
Strengthens bones and reduces bone density loss - regular walking for exercise helps prevent osteoporosis and can aid in reducing osteoarthritis pain.
Helps with controlling weight - any regular exercise routine helps maintain a healthy weight, especially as one ages and our metabolism slows.
Come and join us for live walking sessions plus Marja’s online A Strong & Mobile Back 6 week course – starts Monday 28th February 2022.
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