Which exercise protects bone after 40? A review of 124 trials ranks walking, jogging and mixed training
Pooling 124 trials in adults over 40, researchers found that brisk walking or jogging and combined aerobic and resistance exercise protected bone density best, with meaningful benefits at about 2 to 3 hours a week.
A network meta-analysis published in The BMJ on September 9, 2026 pooled 124 randomized trials with 18,429 adults aged 40 and older to compare which types and amounts of exercise best protect bone mineral density.
What helped most
For the lumbar spine, brisk walking or jogging and combined aerobic and resistance exercise probably improved bone density compared with no exercise. For the femoral neck, brisk walking or jogging and mind-body exercise such as tai chi or yoga came out best, and for the total hip only brisk walking or jogging stood out. The effects were small in absolute terms, and most of the evidence was of low to moderate certainty.
How much
The relationship with dose looked like an inverted U rather than more always being better. The authors estimate that clinically meaningful benefits were generally reached at about 600 MET-minutes a week, roughly 2 to 3 hours of brisk walking or jogging.
In 26 trials with 11,132 participants that recorded fractures, mixed aerobic exercise and mind-body exercise were linked to fewer fractures, on low-certainty evidence; other types had neutral effects.
What it means for you
Regular weight-bearing activity, such as brisk walking or jogging, combined with some resistance training is a reasonable way to slow bone loss after 40, alongside the strength and balance work that prevents falls. Our bone density article covers testing and treatment.