# Brisk Walking Beat Most Other Workouts for Bone Density After 40

*Effect of exercise on bone health in middle aged and older adults: hierarchical network meta-analysis of randomised trials.*

- **Evidence Level**: Moderate
- **Publication Types**: Journal Article, Network Meta-Analysis
- **Journal**: BMJ (Clinical research ed.)
- **Sample Size**: 124 trials, 18,429 adults aged 40+
- **Authors**: Lu C, Li L, Zhang L, Gao Q, Meng J, Xue Y, Jiang H, Yuan T, Qian H, Bao N, Luo Z, Yang X
- **Published**: 2026-09-09
- **Topics**: bone health, exercise, osteoporosis
- **DOI**: https://doi.org/10.1136/bmj-2026-100561
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42716561/

## Summary

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.

## Practical Takeaway

This research suggests a few hours of brisk walking weekly may support bone density after 40.

---

_Canonical: https://longevity-germany.com/en/research/brisk-walking-beat-most-other-workouts-for-bone-density-after-40 · Part of Longevity Cities · Updated 2026-09-09_