Walking For Osteoporosis?

One of the more common suggestions people get when telling a friend about an osteoporosis diagnosis is, “You need to walk more!”

This most likely comes from the idea that impact forces can have a positive effect on bone density. That part is 100% true and we’ve known it for a very long time. For example, gymnasts who participate in events with dismounts from significant heights have stronger leg bones than pretty much any other human.

The question is, does adding more walking make a difference. The studies indicate for most people the answer is not much. A meta analysis study done in 2008 looking at eight walking studies found that only 5 showed a small change in BMD of the femoral head. There was no improvement in the lumbar spine and no evidence to support that there was an improvement in the total hip. The authors of the report concluded, “Other forms of exercise that provide greater targeted skeletal loading may be required to preserve bone mineral density in this population.” The likely reason for the results is that your body has already adapted to walking. Volume (quantity), does not make a difference unless accompanied by an increase in intensity (weight or impact force).

One way to increase the intensity is with a heavy weight vest. A vest that only weight 10 or 20lbs isn’t going to move the needle. Two important points on using additional weight and walking as a strategy; the weight has to be significant and the walking must be frequent and continued. It’s also important to note that it’s unlikely this strategy will reverse loss, but may slow it down for a period of time. At some point, however, the body will adapt to to the additional weight and improvements will stall. And if the weighted walking stops, bone density may return to the previous level.

But don’t stop walking! Walking is great for so many other reasons. Conditioning the muscles, burning calories, assisting with cardio-respiratory health are all benefits from walking.

STUDY Reference: Meta-analysis of walking for preservation of bone mineral density in postmenopausal women.