Brisk Walking, Jogging Strengthen Bones After 40
The report identifies both activities as especially effective for bone strength.
A review by researchers from China examined 124 earlier studies covering 18,429 people aged 40 and older. It compared how different kinds of movement affected bone mineral density in the lower spine, femoral neck and hips. Brisk walking and jogging produced the strongest results among the activities examined.
Positive changes began around 600 MET-minutes of activity per week, equivalent to about two to three hours of exercise. The overall effect was moderate but enough to offset some bone-density decline linked with aging. Benefits appeared greatest among middle-aged adults with a healthy body mass index, while older participants and people carrying excess weight saw smaller gains.
The findings also associated combined aerobic and strength workouts with better bone health, though results varied by skeletal area. A blend of aerobic and mind-body exercise was linked with fewer fractures. The results may help shape recommendations intended to prevent osteoporosis as fracture risk rises with age. More research is planned to clarify which activities and amounts work best, alongside broader study of lifestyle changes and healthy aging.
- Review included 124 studies and 18,429 adults aged 40 and above.
- Benefits appeared at about 600 MET-minutes weekly, or roughly 2 to 3 hours.
- Brisk walking and jogging showed the strongest bone-density results.
- Older adults and people with overweight or obesity saw smaller benefits.
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