Take to the trails

Take to the trails for stronger bones

Men's Fitness - - Contents -

Start run­ning off-road to strengthen your mus­cles, joints and bones

Run­ning off-road doesn’t only build stronger mus­cles and more sta­ble joints, it will also lower your risk of osteoporosis. Pre­vi­ous re­search has shown the men­tal ben­e­fits of ex­er­cis­ing in the great out­doors, in­clud­ing re­duc­ing anx­i­ety and stress, and now a study in the Euro­pean So­ci­ety Of En­docrinol­ogy jour­nal re­ports that long-dis­tance run­ning strength­ens your bones more ef­fec­tively than other forms of en­durance car­dio, such as cy­cling and swim­ming. Re­searchers mea­sured lev­els of two pro­teins, os­teo­cal­cin and P1NP, both of which play roles in the for­ma­tion of new bone. Blood lev­els were far higher in run­ners than in other en­durance ath­letes. What’s more, a study in the Ex­pe­ri­en­tial Bi­ol­ogy jour­nal found that ac­tiv­i­ties on un­even ter­rain led to a 28% in­crease in pos­i­tive knee health, and a 62% in­crease in bet­ter hip move­ment, thanks to the ad­di­tional work­load of man­ag­ing movements over un­sta­ble sur­faces.

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