Walking and weight training may not be enough to keep your bones strong

A surprising new study suggests that walking, jogging, and even traditional weight training may be less effective at stimulating bone formation than high-intensity sports involving explosive movements and sudden changes in direction. Researchers found that activities such as football and handball increased markers of bone formation by up to 46%, potentially revealing a better way to protect bones against aging and osteoporosis. The type of exercise you do may be more important for your bones than how long you spend doing it. Researchers at Semmelweis University have found that intense physical activity involving sudden bursts of movement, quick changes in direction, and sharp turns appears especially effective at stimulating new bone formation.

The findings, published in Sports Medicine – Open, suggest that certain fast-paced sports may provide greater benefits for bone metabolism than walking or conventional strength training. The research could help scientists develop more effective exercise recommendations for preserving bone health and reducing the risk of osteoporosis. To investigate how different forms of exercise affect bones, the Semmelweis University team reviewed 24 clinical studies involving 1,238 healthy adults. Instead of relying on bone mineral density measurements, which can take considerable time to reveal changes, the researchers examined blood