Tuesday, October 8, 2024

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

29 comments:

  1. Very good! I take vid D supplements that help too.

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    1. Calcium, vitamin D, magnesium....I use them all.

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  2. Interesting. I have never heard of this before, but what a great solution to building stronger bones. Proud of you for searching this out....

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  3. I think the idea using a back back with weights is genius and you didn't have to go out and buy anything. I love the idea and I might try it.

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    1. If I end up sticking with it I might think about putting something more 'official' on my Christmas list.

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  4. Brilliant idea - cheap and effective.

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    1. Cheap and Effective are two of my favorite words.

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  5. Did Google just tell you to find a path and ruck off.

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    1. I was SO tempted to use the word in a punnish way but decided not to. Glad you did.

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    2. Good one - wish I thought of it.

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  6. I enjoy walking for exercise. Sleep walking - not so good.

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  7. This strategy helped one of my friends immensely. Good on ya.

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  8. I use the backpack all the time when we do our daily walk...I intentionally walk to a neighbour city to get my grocery. But I usually do weight lifting at home too..3-4 times a week and eat lots of red meat daily. Don't get fooled by main stream medias and docs to tell you red meat is bad for you. They are super food and you should eat them without guilt...they are not as bad for the environment as you think...and they are super healthy!

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    1. It sounds like you live a very healthy lifestyle.

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  9. Take care and stay safe. Praying for your good health. God bless.

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  10. Good luck with the rucking. My wife and I have been doing it for more than a year and really enjoy it.

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    1. No kidding! Now I get to join the cool kids.

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  11. I did not know that, thanks for the new info. I'm glad to hear your mammogram was normal.

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    1. You're welcome. I am glad about the mammogram, too.

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  12. Good for you for doing that. We have weights, but haven't touched them yet.

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  13. The rucksack sounds like a great idea. I only discovered recently how much easier it is to carry weight on my back than in my arms,

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    1. After many years of carrying grocery bags in my hands I was amazed at how much easier it would be to tote the same amount on my back.

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