Weight Walking

This week I crossed getting a screening mammogram and a bone density scan off my list of things to do. The tests were back-to-back, and the technician told me I would get the results quickly. She was right; before the end of the day the information was in my patient portal.

The mammogram was normal. The bone density showed that my bones needed some improvement. I was sad but not surprised; I'm Caucasian, female, old-ish, with a thin build - all risk factors for osteoporosis. The best way to improve bone strength is with weight bearing exercises. However, when I try to do any type of weights at the gym my left shoulder lets me know that's not a good idea. Time to find a different solution.

I don't know about you, but my mind remembers things and spits them back at random times. Weeks ago I read an article about rucking, which is the act of walking while carrying a weighted backpack. I suspected that would help build bones, and an internet search confirmed my suspicion. I also found out that a good starting point for rucking would be 3-5% of my body weight for either one mile or 20 minutes, whichever is shorter.

I dug around in the coat closet and found a backpack. I dug around in Hubby Tony's pile of hand weights and put an appropriate-sized one in the backpack. Then we went for a walk. The weight on my back was obvious but not particularly pronounced. It was easy to carry, even up the hills.

My friend Google said I should aim to ruck two or three times a week and eventually increase my weight or walking speed. I suppose doing both wouldn't hurt either.

Five years ago today: Flip Flops Lost And Found