Brisk Walking Beat Most Other Workouts for Bone Density After 40
Graded Moderate — network meta-analysis of 124 randomized trials with 18,429 adults over 40, yet the authors rated most estimates as only low to moderate certainty.
- Design
- Network Meta-Analysis
- Participants
- 18,429
- Duration
- —
- Funding
- Supported by a Chinese national science foundation grant; authors report no…
This research suggests a few hours of brisk walking weekly may support bone density after 40.
Most people assume heavy lifting is the only way to protect aging bones. Looking at 124 trials in adults over 40, brisk walking or jogging came out on top for hip and spine bone density, with combined cardio plus resistance close behind. The sweet spot was roughly 2 to 3 hours of brisk walking per week, and more wasn't better beyond that point. Mixed cardio and mind-body exercise like tai chi were also linked to fewer fractures, though confidence in these numbers is low to moderate.
Conflict of Interest Disclosure: Supported by a Chinese national science foundation grant; authors report no industry ties.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.