IS YOUR WALK ENOUGH? THE SURPRISING SPORTS THAT GIVE BONE HEALTH A REAL BOOST
If you rely on a brisk walk or a weekly gym session to look after your bone health, a new study suggests it may be time to add a little more bounce to your routine.
Researchers have found that fast, stop-start sports such as football and handball appear to do far more to kick-start new bone formation than gentle exercise.
The findings, reported on November 11, come from a team at Semmelweis University in Budapest, Hungary.
They have been published in the journal Sports Medicine Open.
What the bone health study found
The researchers pooled the results of 24 clinical studies involving 1,238 healthy adults.
Rather than waiting years to measure changes in bone density, they looked at blood markers that show when the body is busy building new bone.
These markers can shift within weeks, giving an early glimpse of how the skeleton responds to different types of movement.
The team compared endurance exercise, resistance training and a mix of the two, as well as how hard, how often and how long people trained.
Recreational football and handball came out on top, linked to increases of up to 46 per cent in bone formation markers.
The strongest responses came from activities with lots of quick acceleration, sudden changes of direction, turns and powerful movements.
Walking and weights showed smaller effects
Walking, step aerobics and standard gym resistance workouts produced much smaller responses.
Low and moderate intensity endurance exercise, such as walking or gentle jogging, showed no meaningful long term effect on the markers.
Perhaps most surprising of all, resistance training on its own did not have a significant effect on bone metabolism markers.
"The most surprising finding was that resistance training did not produce a significant effect," said first author Viktória Barna.
That raised eyebrows because several professional guidelines recommend strength work for bones.
Why bone health matters for women
Bone health is a big issue for women, because bone loss tends to speed up after menopause as oestrogen levels fall.
That makes the years before and around menopause a valuable window for building and protecting the bone you have.
The good news is that this study does not mean you should ditch your daily walk.
The researchers stress that walking and jogging still bring plenty of benefits for the heart, mood and general fitness.
They simply suggest that low intensity exercise alone may not be enough to really wake up the bone building process.
It is also worth remembering that the study measured blood markers, not actual changes in bone density, so the results point to early biological changes rather than proof of stronger bones.
Simple ways to add more bone friendly movement
You do not need to join a football club tomorrow, although social netball, futsal, touch football and mixed indoor sports are all great options.
Think about activities that involve short bursts of speed, quick stops and changes of direction.
Dance classes, tennis, pickleball and playful games in the park with the kids can all add a little more of that stop-start movement.
If you love your walk, try adding a few short bursts of faster pace or some gentle hill work once you feel ready.
Build up slowly, warm up well and wear supportive shoes to help protect your knees and ankles.
The researchers warn against suddenly launching into strenuous exercise without preparing your body first.
Check in with your GP first
If you have osteoporosis, heart problems, joint issues or a metabolic condition such as diabetes, speak to your GP or a sports medicine specialist before starting a new or more demanding routine.
Your GP can also talk to you about whether a bone density scan is right for you, especially if you are over 50 or have a family history of fractures.
Healthy Bones Australia also has free information on looking after your bones at every age.
In the meantime, a game of backyard cricket or a lively dance around the kitchen could be doing more good than you think.
