![\"Estimated](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/clock-regular.4ddebeb.svg\")
3 min read<\/p>\n3 min read<\/p>\n
According to a new study<\/a> published in The BMJ, which explored the link between different types of exercise and bone density<\/a>, brisk walking and jogging came out on top.<\/p>\n What did the study find?<\/p>\n Hoping to better understand how different types of exercise influence osteoporosis risk, researchers analyzed the results of 124 existing trials involving more than 18,000 adults aged 40 and over.<\/p>\n They compared six main exercise categories: mixed aerobic exercise, resistance training<\/a>, combined aerobic and resistance training, brisk walking or jogging<\/a>, mind-body exercise (such as tai chi<\/a> and yoga<\/a>), and whole-body vibration (a.k.a. vibration plates<\/a>).<\/p>\n Overall, structured exercise was associated with improvements in age-related bone density decline.<\/p>\n When the researchers compared the different exercise categories, brisk walking and jogging emerged as the most effective.<\/p>\n Combined aerobic and resistance exercise\u2014for example, combining running, cycling or walking with weights\u2014was also beneficial, although the effects were seen in fewer areas of the skeleton.<\/p>\n The researchers also investigated how much exercise might be needed to produce clinically meaningful benefits. Their answer: around 600 MET minutes per week (MET stands for Metabolic Equivalent of Task, a measure of energy expenditure).<\/p>\n In practical terms, they note, that’s roughly equivalent to two to three hours of brisk walking or jogging each week.<\/p>\n What does this mean for us?<\/p>\n The findings reinforce something we’ve been hearing for years: never underestimate the health benefits of walking.<\/p>\n Yes, an ideal exercise routine includes a mix of strength, impact, balance<\/a> and aerobic training. But depending on how you do it, a brisk walk can tick several of those boxes\u2014especially if you’re walking at pace or carrying heavy shopping.<\/p>\n The researchers suggest brisk walking may be particularly effective because it’s a weight-bearing activity that repeatedly loads the skeleton with moderate impact, helping stimulate bone maintenance.<\/p>\n 5 simple ways to walk more<\/p>\n While two to three hours of brisk walking each week might sound like a lot, it becomes much more manageable when broken into smaller chunks.<\/p>\n Walk whenever you can. It sounds obvious, but look for easy opportunities to add steps, whether that’s getting off the bus a stop early or walking to the supermarket instead of driving.Make it social. Arrange a weekly walk with a friend. It’s easier to stay consistent when someone else is expecting you. Consider a walking pad. As the colder months approach, a walking pad<\/a> can help you increase your daily step count without leaving the house.Take a post-meal walk. Making a 10-minute walk after eating part of your routine may also help reduce blood sugar spikes<\/a>.Build movement into your working day. Get up every 30 minutes for a quick walk around the office. This type of exercise has also been associated with<\/a> a lower risk of cancer.The bottom line<\/p>\n
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff\"){kind=icon}
![\"Headshot](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/09\/1790674102_804_fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file.png\" "\\"Headshot")
<\/p>\n