Harvard’s 7 keys to walking, strengthening leg muscles, and bones

Walking is one of the most accessible and beneficial forms of exercise. You don’t need a gym or special equipment, and it’s a low-impact activity that suits any fitness level. However, to maximize its benefits, increasing your walking speed is essential.  

A recent Harvard University study involving 20 young participants found that fast walking increases the force on hip bones by 30% compared to slow walking. This means that walking briskly and improving cardiovascular endurance can be crucial for osteoporosis prevention and long-term bone health. For this reason, experts at Harvard encourage us to follow these seven key strategies to intensify our walks. But before diving into them, let’s explore why a sedentary lifestyle can be harmful.  

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 The Risks of a Sedentary Lifestyle and Its Health Effects  

A sedentary lifestyle is one of the biggest threats to modern health. Spending long hours without physical activity can have serious consequences for the body, including:  

• Reduced blood circulation can lead to fat buildup in the arteries, increasing the risk of heart attacks and strokes.  
• Weight gain and metabolic issues also raise the risk of type 2 diabetes.  
• Muscle weakening and increased bone fragility heighten the risk of osteoporosis and fractures. As we age, bone mass loss accelerates, making physical activity essential.  
• There is a greater risk of depression and anxiety due to decreased stimulation of neurotransmitters like serotonin and endorphins. In contrast, staying active is crucial for maintaining a balanced mood.  
• A sedentary lifestyle can significantly increase the risk of premature death, comparable to the harm caused by smoking. Prolonged sitting not only shortens lifespan but also diminishes quality of life.  
• Poor posture and musculoskeletal issues can lead to chronic pain in the back, neck, and joints, which reduces mobility and overall well-being. 

To counteract these effects, incorporating daily physical activity is essential for maintaining a strong and functional body.  

 The Benefits of Fast Walking for Your Bones  

Just as weightlifting improves bone density, walking briskly can strengthen bones. The key is to increase intensity and apply the proper technique gradually. It’s not just about walking faster but doing it correctly to prevent injuries and maximize benefits.  

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Fast Walking Reduces Fracture Risk and Strengthens Leg Muscles 

The impact generated by brisk walking stimulates the production of bone cells, enhancing density and reducing fracture risk. Additionally, it strengthens leg muscles, providing better support for the bones.  

 How to Walk Faster with the Right Technique  

To walk faster, effectively, and safely, follow these Harvard-recommended techniques:  

• Maintain an Upright Posture: Keep your spine extended as if being lifted from the top of your head. Proper posture engages core muscles, enhances stride power, prevents back pain, and improves breathing.  
• Relax Your Shoulders: Avoid tensing your shoulders toward your ears. Keeping them relaxed reduces strain and improves balance while walking.  
• Bend Your Arms: Walking with straight arms can slow you down. Instead, bend your elbows at an 85° to 90° angle and swing them naturally back and forth. This helps synchronize leg movement and increase speed.  
• Step with Your Heel First: Land on your heel and roll forward, pushing off with your toes. Keep your toes pointed slightly upward upon landing to facilitate this heel-to-toe motion.  
• Push Off Strongly: At the end of each step, focus on pushing off from the ball of your foot, lifting your heel as if showing the sole of your shoe to someone behind you. This extra push propels you forward.  
• Take Shorter, Faster Steps: Instead of overstriding, opt for shorter, quicker steps. This maintains fluid movement and improves weight transfer between the legs.  
• Keep Your Front Leg Straight: From the moment your foot touches the ground until it moves beneath your body, keep your leg straight without locking your knee. This prevents unnecessary bouncing and ensures efficient movement.  

How to Gradually Improve Your Speed  

If you’re not used to fast walking, increase your speed progressively to avoid injuries and improve endurance. Here’s how:  

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• Learn the Technique: Implement the adjustments step by step, focusing on one change at a time until you master it.  
• Alternate Speeds: Mix short bursts of fast walking with your normal pace to help your body adjust.  
• Gradually Increase Duration: Extend the time spent walking briskly until you can maintain it for your entire walk.  
• Track Your Progress: Use a pedometer or a fitness app to monitor your speed and distance. Tracking progress can keep you motivated.  
• Vary the Terrain: Walking on different surfaces and inclines engages various muscles and prevents monotony.  

How Much Should You Walk to See Results?  

Aim for at least 150 minutes of fast walking per week to improve bone density and overall health—about 30 minutes a day, five days a week. Increasing the duration or intensity will yield even greater benefits.  

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Additionally, combining walking with strength exercises, such as squats or resistance band workouts, will further enhance bone and muscle health.