Bone mineral density (BMD) matters. As we age the risk of developing Osteoporosis increases. Osteoporosis is a worldwide disease where the reduction of bone mass and alteration of bone architecture results in increased bone fragility and fracture risk. Causes include increasing age, female sex, postmenopausal status, low bone mineral density and more. As of 2018, 200 million people suffer from osteoporosis with approximately 8.9 million fractures caused by osteoporotic fracture. Fractures severely impact quality of life, especially in elderly populations. ¹ We know that developing bone mineral density is critical in order to maintain a certain quality of life as we age. In this article we will discuss how to develop in and in particular we’ll address the following questions:
- Is impact exercise effective for improving bone mineral density (and helping prevent osteoporosis)?
- Is walking sufficient to improve bone mineral density?
- What exercises are effective for improving bone mineral density?
Is impact exercise effective for improving bone mineral density?
Before discussing impact exercise let’s review Resistance Training and Cardiovascular Exercise. Resistance Training loads the bones with tensile forces that stimulate an osteogenic response to increase bone mineral density. Research has shown that over 12 weeks or more, free-weight lifts such as squats and deadlifts at moderate to heavy loads (≥50–70% 1RM) improve spine, hip, and upper limb BMD by up to ~3.8%, a noticeable change. However, aerobic (cardiovascular) and low-impact activities such as cycling and swimming show little benefit for bone health. ² In contrast, high-impact exercise is any activity where the body repeatedly strikes the ground hard, producing high ground reaction forces. Research shows high-impact exercise is effective for increasing BMD, but the exact protocol and effectiveness is not fully known. ³ However, force matters. Cycling and swimming likely lacks sufficient mechanical tension as the forces are too low, meaning there’s little BMD improvement.
Is walking sufficient to improve bone mineral density?
The short answer is maybe. Previously we discussed that swimming and cycling aren’t enough, however walking does involve impact. The nature of the surfaces involved, and the pace of walking play a role in how “impactful” walking is. A prospective study from 2024 investigated outdoor walking, genetic predisposition, and the risk of osteoporosis among older adults. A prospective study is a research design where investigators start with a group of people and follow them forward in time to see how exposures or behaviours influence future outcomes. In this case, the researchers examined whether walking reduced bone turnover markers and helped preserve BMD. ⁴ Of course, genetics played a role, however they concluded with the following remark:
While our research has demonstrated a correlation between walking and bone health, it is crucial to recognize that walking can serve as an indicator for other beneficial activities and lifestyle factors. Therefore, we suggest incorporating walking as a part in the promotion of overall bone health. Consequently, it is advisable to consider…nutrition, resistance training, and weight-bearing exercises, alongside the encouragement of walking, to effectively maintain optimal bone health. ⁴
With this in mind, we believe walking at a brisk pace of about 5.6–6.3 km/h could be beneficial. ⁵ Walking should be part of a comprehensive plan which includes resistance exercise, sufficient nutrition and perhaps, higher-impact exercises.
What exercises are effective for improving bone mineral density?
Multi-joint free-weight exercise are fantastic choices for improving bone mineral density. This includes Squats, Bench Presses, Deadlifts, Dumbbell Overhead Press and Barbell Rows. Exercises such as these would classify as basic resistance exercises. However, if you would like to include more “impact” in your resistance training, we suggest the following options which are accessible to most:
- Step-Ups & Step-Downs or “depth drops” (can start at very low heights)
- “Plyo” Push-Ups, which can be done from the knees. You will push hard enough that your hands come off the floor.
- Olympic Lift derivatives such as high pulls and loaded jumps like a dumbbell vertical jump
More intense and rapid plyometric movements which may involve lateral movements can be used. However, the exercises listed above are easy to incorporate and are within reach for many individuals after building a strong base with basic resistance exercises. They could simply be programmed once per week, each on a separate day for a few sets.
Create impact and see better results
Bone mineral density protects your long-term health. Importantly, higher BMD reduces the risk of developing Osteoporosis. Resistance training with free weights builds stronger bones by creating the forces needed to stimulate growth. High-impact exercise also improves bone health through sufficient ground reaction forces. Unfortunately, low-impact aerobic activity such as cycling and swimming do little for BMD. Brisk walking helps, but it should not stand alone. Therefore, aim to combine walking with strength training, balanced nutrition, and weight-bearing activities. Although the basic exercises work, we’ve also discussed accessible higher-impact extras. If you’re looking to improve your bone mineral density and quality of life as you age, contact our team of expert coaches today.
References:
- Osteoporosis: Current Concepts – PMC
- The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis – PubMed
- Effects of Moderate- to High-Impact Exercise Training on Bone Structure Across the Lifespan: A Systematic Review and Meta-Analysis of Randomized Controlled Trials – PubMed
- Outdoor walking, genetic predisposition, and the risk of incident osteoporosis among older adults: A prospective large population-based cohort study – PMC
- Walking – Compendium of Physical Activities