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For Those Who Don’t Like to Exercise

Improving bone density doesn’t require complex routines. Consistent effort with the right exercises can be highly effective. If you’re not keen on traditional workouts but still want to enhance your bone health, walking with a weighted backpack or vest is a practical and easy option that combines weight-bearing and resistance training.

Walking with a weighted backpack or vest provides the benefits of both walking and weight training.

• Start with 5-10% of your body weight in the backpack or vest to ease into the activity.
• This exercise strengthens your legs and core while improving bone density. It also offers cardiovascular benefits for your heart and lungs.
• Walking with added weight can help reduce depression and anxiety, improve mental focus, and even lower intraocular pressure, potentially reducing the risk of glaucoma and dementia.

Aim for 5 days per week, 30 minutes per session, which meets the recommended 150 minutes of exercise per week.

Walking with a weighted backpack or vest is an ideal solution for those seeking an effective yet simple way to improve bone density and overall health without committing to more strenuous workouts.

Have questions? Call our office for a consultation (716) 247-5320.