Exercise is one of the best tools we have for staying healthy as we age. But which workouts actually help keep bones strong?
A new review of more than 100 clinical trials found that brisk walking and jogging were among the exercise approaches with the most favorable effects on bone density in adults over 40.
Published in The BMJ, the analysis combined evidence from 124 randomized controlled trials involving 18,429 participants. Researchers compared different types of structured exercise to see which approaches were linked with improvements in bone mineral density at the spine, hip, and femoral neck: areas that become increasingly important as fracture risk rises with age.
The results don’t mean walking replaces strength training. Instead, they challenge the idea that resistance exercise is the only type of movement that meaningfully affects bone health.
A Large Review Compared Different Exercise Types
The researchers used a network meta-analysis, a method that allows scientists to compare multiple interventions across different studies.
They looked at several categories of exercise, including aerobic training, resistance training, combined aerobic and resistance training, and other movement programs.
For lumbar-spine bone mineral density, brisk walking or jogging and combined aerobic-resistance training produced the strongest results, with both increasing bone density by 0.013 g/cm² compared with control groups.
At the femoral neck, brisk walking or jogging showed the most favorable estimate, increasing bone mineral density by 0.009 g/cm².
At the total hip, brisk walking or jogging was the only exercise category in the analysis that showed a statistically favorable result, with an estimated increase of 0.021 g/cm².
The researchers estimated that about 600 MET-minutes per week — roughly two to three hours of brisk walking or jogging — could reach a clinically meaningful benefit for hip-related bone density outcomes.
Why Bone Health Becomes More Important In Midlife
The findings are especially relevant for adults entering midlife, when changes in bone density may already be underway.
Many people associate osteoporosis with advanced age, but bone loss can accelerate much earlier.
For women, the menopause transition is a particularly important period because declining estrogen levels remove one of the body’s major protections against bone loss.
Research following women through menopause has found that bone density can decline rapidly during late perimenopause and early postmenopause. Some studies estimate average losses of around 2% per year at the spine during this phase.
The pace varies widely between individuals. Genetics, body size, medications, smoking, alcohol use, nutrition, and physical activity all influence how quickly bone density changes.
But timing is one reason researchers keep looking at exercise strategies that can start before osteoporosis becomes a concern.
Walking Helps, But It’s Not The Only Exercise That Matters
The new review may challenge one common assumption: that walking is too gentle to affect bones.
Brisk walking and jogging are weight-bearing activities. Each step places load through the skeleton, particularly the hips and legs, creating the type of mechanical stress that bones respond to.
But the study does not suggest people should choose walking instead of strength training.
Resistance exercise creates a different type of stimulus. When muscles contract against resistance, they pull on bones and can help support bone strength while also improving muscle function.
That difference matters because fracture prevention involves more than bone density alone.
Muscle strength, balance, coordination, and fall prevention all influence whether someone experiences a serious fracture later in life.
The evidence points toward combining different forms of exercise rather than searching for one “best” workout.
Stronger Bones Do Not Automatically Mean Fewer Fractures
One important limitation of the review is that improvements in bone mineral density are not the same as proven fracture prevention.
Bone density is an important measure of bone health, but fractures are also affected by falls, muscle strength, medications, balance, and other health conditions.
Save this article
Enter your email address and we'll send it straight to your inbox.
The researchers found possible fracture-risk reductions with some exercise approaches, but the evidence was uncertain.
That means the findings are encouraging, but they should not be interpreted as proof that one specific exercise program will prevent fractures for everyone.
More Exercise Was Not Always Linked With More Benefit
The review also found that more exercise wasn’t automatically better.
The researchers described the relationship between exercise dose and bone outcomes as an inverted U-shaped pattern. Benefits increased up to a point but did not keep rising indefinitely with higher activity levels.
For many adults, that may be a useful reminder that consistency matters.
A routine that includes regular brisk walking, strength training, and other forms of movement may be more realistic — and more sustainable — than trying to follow an extreme program.
Who Should Be Careful With Higher-Impact Exercise?
Although brisk walking is accessible for many people, jogging and other higher-impact activities may not be appropriate for everyone.
People with diagnosed osteoporosis, previous fragility fractures, significant fall risk, spinal problems, or other bone conditions may need individualized guidance before adding higher-impact exercise.
For someone who has been inactive, gradually increasing walking pace and duration before adding more demanding activities may be a safer approach.
Bone Health Is Not Just About Exercise
Exercise is one part of protecting bone strength.
Risk factors for osteoporosis include lower body weight, a family history of hip fracture, smoking, excess alcohol use, low physical activity, and certain medical conditions or medications that affect bone metabolism.
Nutrition also plays a role. Federal women’s health guidance recommends adequate calcium and vitamin D intake as part of maintaining healthy bones, alongside regular physical activity and avoiding smoking.
That does not mean everyone needs supplements. Individual needs depend on diet, health conditions, medications, and other factors.
Related: 5 Calcium-Rich Foods for Strong Bones in Old Age
The Takeaway For Adults Over 40
The new review does not identify a single perfect exercise for stronger bones.
It does show that brisk walking and jogging, activities many people can build into their routines, were among the exercise approaches associated with the greatest improvements in bone density in adults over 40.
The bigger message is not walking versus weights.
Bones respond to movement, and different forms of exercise provide different benefits.
A purposeful walk may be more valuable for bone health than many people realize. Adding resistance training may make that strategy even stronger.
Has this research changed how you think about walking as part of a bone-health routine?
