Brisk Walking and Jogging Proven Most Effective Sports for Preserving Bone Density
A comprehensive analysis of more than 18,000 participants showed that the combination of brisk walking and jogging is the most effective type of exercise for increasing bone density.
A comprehensive analysis conducted by a research team from China on 18,429 individuals aged 40 and over revealed that brisk walking and jogging are the most effective sports for preserving bone density.
Scope and Methodology of the Research
The Chinese research team conducted a large-scale analysis covering 18,429 individuals aged 40 and older, utilizing data compiled from 124 different clinical studies. The results of the study were published in the BMJ journal.
Aimed at determining which sport provides the most effective protection against bone loss and osteoporosis issues arising with advanced age, this study has generated widespread resonance in the medical world.
Impact of Brisk Walking and Jogging
Among all examined exercise types, the strongest and most consistent effect was observed in the combination of brisk walking and jogging.
These two movements provided a significant increase in density simultaneously across three different bone regions: the lumbar spine, the femoral neck, and the entire hip.
Required Exercise Dose Threshold
Researchers determined that approximately 600 MET-minutes of exercise per week is the threshold that makes a difference.
This amount corresponds to roughly 2 to 3 hours of brisk walking or jogging per day, and for exercises below this dose, the impact on bone density does not reach a significant level.
Aerobic and Resistance Training
The combined application of aerobic exercise and resistance training also yielded strong results in terms of bone health.
Impact of Personal Factors
The research also revealed that the effect of exercise on bone density varies from person to person.
While benefits were more pronounced in middle-aged individuals with a healthy body mass index, the response remained lower in older and overweight individuals.
Risk of Fracture and Osteoporosis
Another analysis conducted with data from the UK Biobank in England supported these findings.
It was determined that the risk of fracture among brisk walkers was approximately 25 percent lower compared to those walking at a normal pace, while the risk of osteoporosis and fractures multiplied manifold among slow walkers.