Walking is widely celebrated as a simple, free, and effective way to boost heart health and mood. However, a prominent US cardiologist delivers a crucial warning: it is not sufficient to protect your bone strength as you age.
The Walking Myth For Bone Strength
Dr. Jeremy London, a cardiovascular surgeon with over 25 years of experience, states that while walking is excellent for overall wellness, it falls short as a standalone strategy for building dense bones. Our skeletons require significant mechanical stress to become stronger, and the gentle, rhythmic nature of walking does not provide enough impact.
Dr. London simplifies the science: bones are like intelligent engineers that adapt to the demands placed on them. Activities like jumping, lifting weights, or pressing against resistance send a clear signal to bones to remodel and increase their mineral density. A regular walk, though beneficial for mobility and reducing risks like high blood pressure, lacks this critical "load."
This becomes critically important in middle age, particularly for women after menopause when declining estrogen levels accelerate bone loss and increase the risk of osteoporosis. Dr. London shared this vital message in a recent Instagram reel, clarifying that he is not asking people to stop walking, but to combine it with smarter exercises for full-body protection.
Why Your Bones Need Resistance
Think of your bones as a living bank account; you need to make robust deposits to counter natural withdrawals that come with age. After 50, natural bone loss accelerates for everyone. Relying solely on walking leaves dangerous gaps in your skeletal health, making you more vulnerable to fractures and falls, which can threaten your independence later in life.
Scientific meta-analyses support this, showing that while low-impact cardio is great for endurance, resistance training delivers the most significant returns for bone density in older adults. Dr. London observes in his practice that many active patients still show signs of bone fragility because their routines lack strength-building elements.
How To Build Stronger Bones
Enter resistance training, which Dr. London calls a "game changer." Lifting weights, performing squats, or even bodyweight exercises like push-ups create the necessary tension that bones crave. Moderate to high-intensity sessions, just 2-3 times per week, stimulate osteoblasts—the cells responsible for building new bone tissue. Research confirms this leads to measurable improvements in density at critical sites like the hips and spine.
For beginners, Dr. London advises starting simple with dumbbells, resistance bands, or gym machines. Focus on compound movements that work multiple muscle groups, such as:
- Deadlifts
- Lunges
- Overhead presses
The key is to progress gradually to avoid injury, ideally under the guidance of a trainer. Combining this with your regular walks creates a powerful duo: cardio for your heart and weights for your frame. Consistency, not perfection, is the ultimate goal.
Simple Tips To Maximize Your Routine
You don't need to live in a gym to protect your bones. Here are practical tips from Dr. London to enhance your daily walks and diet:
Add weight to walks: Try "rucking" by strapping on a backpack with some weight, like books or water bottles. This increases bone stress without any fancy equipment.
Mix in jumps or stairs: Incorporate short bursts of higher-impact movement during your walk, like stepping up onto a bench or doing a few small jumps.
Fuel your bones: Pair your training with a diet rich in calcium from leafy greens and yogurt, and ensure you get enough Vitamin D from sunlight or supplements for optimal absorption.
Track your progress: If you are over 50, consider getting a baseline DEXA scan to monitor your bone density changes over time.
Dr. London's final message is one of empowerment: Keep walking, but start lifting to safeguard your future. This powerful combination supports longevity through better balance and a significantly lower risk of fractures. As always, consult your doctor before making major changes to your exercise regimen, especially if you have pre-existing conditions like joint issues. Small, consistent shifts today can pay massive dividends for your health down the road.
