New research by a group of doctors from China reveals that two to three hours of brisk walking per week is sufficient to slow down bone loss.
Based on low to moderate certainty evidence, brisk walking or jogging and combined aerobic-resistance exercises probably offer favourable benefits for Bone Mineral Density (BMD).
The systematic review and hierarchical network meta-analysis, led by Dr Changbo Lu and colleagues, was published in the BMJ. It used data from 124 randomised controlled trials comprising 480 intervention arms and 18,429 adults aged 40 and above.
Researchers identified an optimal dose-response threshold at approximately 600 METs-min/week. It is equivalent to about 2-3 hours of brisk walking or jogging, while mixed aerobic and mind-body exercise may additionally reduce fracture risk.
Importantly, the analysis separated bone density outcomes from clinical fracture risk. While impact loading strengthened the spine and hips, mixed aerobic and mind-body modalities were uniquely associated with a reduced incidence of fractures-likely due to improvements in balance, postural stability, and fall prevention alongside skeletal loading.
The authors conclude that these findings provide clear empirical backing for clinicians to integrate accessible, dose-tailored exercise prescriptions into routine bone health and healthy ageing pathways.
