Brisk Walking and Jogging Help Keep Bones Denser After 40
Graded Moderate — analysis of 124 trials with random assignment and 18,429 people; the authors rate confidence in many individual results as only low to moderate.
- Design
- Meta-analysis
- Participants
- 18,429
- Duration
- —
- Funding
- National Natural Science Foundation of China
Brisk walking or jogging and mixed aerobic and strength training slowed bone density loss in people aged 40 and over.
Bones lose density as the years pass. In people aged 40 and over, exercise can slow that loss, according to a large analysis. The clearest gains came from brisk walking or jogging, and from a mix of aerobic and strength training. The authors estimate that meaningful benefits may start at about two to three hours of brisk walking or jogging a week.
The team pooled 124 trials with 18,429 people in total. In each trial, chance decided who exercised and who did not, or who did a different workout. The researchers looked at bone density in the lower spine, the top of the thigh bone and the hip. More was not always better: beyond a certain amount, the benefit usually tailed off. Twenty-six trials also counted broken bones. Fractures were less common after mixed aerobic exercise and after mind-body exercise, which pairs movement with breathing and focus.
The authors rate their confidence in many of the results as only low to moderate. They therefore see the findings as cautious support for exercise advice that spells out the type and amount of training.
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.