Walking helps to increase bone mineral density

This post includes a synopsis of a study published in Calcified Tissue International 2008 Oct;83(4):260-71 and a recipe for meat kabobs.

Study title and authors:
Habitual and low-impact activities are associated with better bone outcomes and lower body fat in older women.

Ilich JZ, Brownbill RA.

Books:

Department of Nutrition, Food and Exercise Science, Florida State University, 120 Convocation Way, 418 Sandels Bldg., Tallahassee, FL 32306-1493, USA. jilichernst@fsu.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18815824

The study examined the effects of low impact physical activity on bone mineral density (BMD) and content (BMC) in healthy Caucasian women, average age 68.6 years over a 3 year period. The low impact physical activities included were past activity, present heavy housework, gardening, do-it-yourself activities, stair-climbing, walking, walking pace, sports/recreation, and total activity.

The study found:
(a) Higher levels of activity, heavy housework, faster-paced walking were associated with increased BMD/BMC of various skeletal sites.
(b) Women who walked the most had significantly higher BMD/BMC of several skeletal sites.
(c) Heavy housework, walking, sports/recreational, and total activities revealed higher BMD and BMC in the thigh bone and spine in women with those activities above the average.

To conclude: Heavy housework, walking (faster pace), sports/recreational activities, and overall total participation in low-impact physical activity are associated with higher bone mineral density and bone mineral content.

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Recipe of the day

Meat Kabobs

Ingredients:

Food Mall: Ground Beef

◦1.5 lb. ground beef
◦1 T ground cumin

◦1 T ground corriander
◦1 1/2 t ground cinnamon
◦1 1/2 t garlic powder
◦S & P

Instructions:
Turn the grill onto HOT and keep it there! Completely submerge 5-6 wooden skewers (if you have metal skewers, skip this step) in water for about 30 minutes. You’re trying to wet the wood so it doesn’t burn on the grill. In a medium sized bowl, combine all the ingredients for the kebabs and mix together with your hands!


Form the meat around the water soaked skewer, like you’re be making a lollipop, or perhaps a meat-sicle. Haha! Place the meat-pops on the grill and cook for about 5 minutes, turn and cook another 5 minutes on the other side.

Meat Kabobs