BMJ: Brisk Walking and Jogging Most Effective for Strengthening Bones

Brisk walking and jogging have been found to be the most effective types of physical activity for maintaining bone mineral density. This was the conclusion of Chinese researchers who analyzed data from 18,429 people aged 40 and older. The findings were published in the journal BMJ (British Medical Journal).

The researchers reviewed the results of 124 previous studies and compared the effects of different types of exercise, including resistance training, walking, and yoga. They also assessed the amount of physical activity associated with changes in bone mineral density, one of the key indicators of bone strength.

Brisk walking and jogging produced the most pronounced effects. A combination of aerobic and resistance training was also associated with improved bone health, although the effect was observed at fewer skeletal sites.

According to the researchers’ calculations, noticeable changes begin at approximately 600 MET-minutes of physical activity per week. This corresponds to roughly two to three hours of brisk walking or jogging over the course of a week. However, the study does not establish that this specific amount of physical activity can reliably prevent osteoporosis or fractures.

“Overall, structured physical exercise was associated with a slowing of the age-related decline in bone mineral density in the lumbar spine, femoral neck, and hip. The effect is considered moderate but potentially meaningful for maintaining bone strength with age,” the researchers explained.

The benefits of exercise also varied among different groups of participants. More pronounced effects were observed in middle-aged people and those with a normal body mass index, while the impact of physical activity was weaker among older adults and participants who were overweight or obese.

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