Downhill walking helps bone health

MENOPAUSAL women should walk downhill rather than uphill to prevent their bones becoming fragile, according to a study.

Trials found that a downhill gradient placed more weight on bones, thereby slowing deterioration in women undergoing the menopause, who are at higher risk of bones becoming fragile due to depleted oestrogen levels.

In some cases, they can go on to suffer from debilitating conditions such as osteoporosis, which is often first diagnosed with a hip or wrist fracture. In a study conducted by the University of Michigan, 15 participants were split into groups, with one asked to spend 40 minutes on a treadmill set at an uphill incline, with another group on a downhill-pointing treadmill.

Their blood was tested for markers of bone formation and resorption, the process by which old bone is broken down and removed from the body.

The study found that the most effective way to reduce the breakdown of the protein collagen, which helps form bone, was to walk downhill. Moreover, those who exercised after a meal indicated better bone health than those who exercised before eating.

Researchers believe this is because exercising after eating may help nutrients from the food get absorbed into the bloodstream.

Dr Katarina Borer, the lead researcher, said: “The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. When you walk downhill, the pull of gravity is greater.”