Two hours a week of this exercise can strengthen bones

Brisk walking and light jogging are among the most effective forms of physical activity for maintaining bone mineral density.

TodayPress TV reports that Chinese scientists reached this conclusion after analyzing data from 18,429 people over the age of 40. The findings of the study were published in the BMJ (British Medical Journal).

The researchers reviewed the results of 124 previous scientific studies and compared the effects of various types of physical activity, including strength training, walking and yoga. The scientists also assessed the level of physical activity associated with changes in bone mineral density. This indicator is one of the key measures of bone strength.

The most noticeable effect was observed with brisk walking and light jogging. A combination of aerobic and strength exercises was also associated with improved bone health, although this effect was observed in a smaller number of skeletal sites.

According to the scientists’ calculations, noticeable changes began at around 600 MET-minutes of physical activity per week. This is equivalent to approximately two to three hours of brisk walking or light jogging per week.

However, the study does not establish that a specific level of physical activity can necessarily prevent osteoporosis or fractures.

“Overall, structured physical exercise was associated with a slower age-related decline in bone mineral density in the lumbar spine, femoral neck and hip. Although the effect was considered moderate, it could potentially be significant in maintaining bone strength as people age,” the scientists said.

The study also showed that the benefits of exercise varied among different participant groups. A more pronounced effect was observed among middle-aged people and those with a normal body mass index.

Among older people and participants who were overweight or obese, the effects of physical exercise were weaker.

Giymat Mahir