Studies Further Confirm The Life-Extending Power Of Daily Walks And Bone Health Benefits Of Resistance Exercise

Exercise builds strong bones—there’s no question about it.

However, exercise isn’t one-size-fits-all; there are many different forms. Fortunately, researchers have devoted a huge amount of time and resources to studying how different types of physical activity impact bone density and the risk of falls and fractures.

In this article, we'll look at a meta-analysis comparing the bone health outcomes of resistance exercise (like lifting weights) to weight-bearing aerobic exercise (such as walking). Then you'll learn about some of the benefits of walking for exercise, based on two recent studies.

Lifting Is More Impactful Than Walking

A meta-analysis conducted by a doctoral student at California State University, Fresno, compared the results of seven published studies measuring the effects of resistance exercise versus weight-bearing aerobic exercise on bone mineral density, fall risk, and quality of life among postmenopausal women.

Resistance exercise refers to any exercise that causes muscles to work against an applied force or weight, including weightlifting and isometric exercises.

Aerobic exercise is an activity in which the body's large muscles move rhythmically for sustained periods. Examples include walking, running, jumping, and dancing.

The studies in the meta-analysis measured bone mineral density using DXA scan results. The researchers assessed participants' fall risk using either the timed up-and-go test, in which you stand from a chair, walk several paces, then return and sit back down, or with a balance test. Quality of life results were self-reported via questionnaire.

When the scientists compared the outcomes of participants engaging in resistance exercise and weight-bearing aerobic exercise they found that both forms had positive impacts on all outcomes, albeit to different extents.¹

Both exercise types produces modest increases in bone mineral density, and were highly effective at decreasing participants' timed up-and-go times; however, resistance exercise was superior in improving balance scores and quality-of-life assessments.¹

The study's authors summed up the findings: “RE (resistance exercise) and WBAE (weight-bearing aerobic exercise) improve BMD, decrease fall risk, and improve QOL (quality-of-life) in postmenopausal women with low bone mass. However, RE may be more
effective in improving these measures.”¹

Rebuild Your Bones Naturally—Without Drugs or Side Effects

Stronger, healthier bones are possible—at any age. The Osteoporosis Reversal Program gives you a step-by-step, science-backed plan to naturally rebuild bone health, improve mobility, and regain confidence—100% risk-free with a 1-year, no-questions-asked guarantee.

Discover the Program

Resistance exercises, such as weight lifting, improve certain measures more effectively than aerobic exercises like walking. Still, every positive impact is progress! Slow and steady can still win the race, and walking has its own set of impressive benefits.

Synopsis

A study with post-menopausal women found that resistance exercise and weight-bearing aerobic exercise are both effective at improving BMD, decreasing fall risk, and improving quality of life– but that resistance exercise may be more effective than aerobic exercise.

Walking Your Way To Longer Life

A 2024 study found that physical activity has an even greater positive impact on longevity than previously reported.

Researchers employed activity trackers to obtain more accurate data on participants' activity levels compared to self-report methods. This study included Americans aged 40 and older who wore a hip-mounted accelerometer for at least four days.

The researchers compared the results of this activity tracking to participants' health outcomes. They used that data to calculate that if all Americans over 40 had the same activity level as the most active quarter of the population, Americans' average life expectancy would increase by 5.3 years.²

Individuals in the least active quartile stand to gain the most from increased activity . If they matched the activity levels of the most active group, they could potentially add up to 11 years to their life expectancy.²

For those in the least active group, an additional hour of walking could yield 6.3 extra hours of life; in the middle activity groups, one extra hour of walking translated to an additional three hours of life, while in the most active group, it added one extra hour.²

The more you walk the longer you live.

Synopsis

A 2024 study used accelerometers to get an accurate measurement of participants' activity levels over four days. The researchers compared participants' activeness to their lifespan and found that the more hours participants spent walking, the longer they lived. For people who fall in the least active quartile, an extra hour of walking could equate to 6.3 hours of life.

Out-Walking Death

Another study from 2022 used a similar method to measure a different positive result of walking. These researchers used waist-mounted accelerometers to measure the activity levels of Americans aged 40 to 85.

Among nearly 5000 older adults, mortality rates declined as physical activity increased. Adding just 10, 20, or 30 minutes of extra exercise each day reduced annual mortality rates by seven, 13, and 17 percent, respectively.³

The researchers calculated that if Americans added 10 minutes of physical activity to their daily routine,111,174 preventable deaths per year could be avoided. With more physical activity, more deaths would be prevented. With an extra 20 minutes, 209,459 deaths could be prevented, and 30 extra minutes could avert 367,037 deaths.³

This study underscores the power of physical activity to keep you healthy and living your life to its fullest.

We know that walking, as a weight-bearing aerobic activity, stimulates bone formation. It's no coincidence that a highly effective way to build stronger bones also helps you avoid preventable death. Your physical functions depend upon each other– that's why it's so important to respond to bone loss with drug-free interventions like exercise. Don't just build bone, build wellness.

If you're hesitating to add more physical activity to your daily routine, consider this: One of the most common signs that you're too sedentary is light pain or discomfort.

That signal can be confusing. You might assume rest is the answer, but in reality, this pain or discomfort is the result of inactivity. Your body grows stronger and more resilient with physical activity; without it, weakness, aches, and pains gradually set in y.

Other signs you should get moving more often include poor sleep, digestive issues, and difficulty with everyday tasks like doing the dishes, shopping, or visiting with family. Physical activity is the key to maintaining the ability to live your life fully.

Synopsis

Another study used accelerometers and health outcomes to calculate that if Americans added 10 minutes of physical activity to every day they could avoid 111,174 preventable deaths each year. Little-known signs that you need to move more include minor pain or discomfort, poor sleep, digestive issues, and difficulty with everyday tasks.

What This Means To You

Go for a walk. Tomorrow, go for another one! Enlist friends or family to join you, pick interesting locations to explore, and be intentional about setting a pace that makes the walk feel more like exercise than just a lazy stroll. Be sure to also try SaveTrainer's Let's Take A Walk workout class.

Incorporating bone-building routines into your daily life is a core strategy of the Osteoporosis Reversal Program. You don't need dangerous drugs to boost your bone health. As today's studies show, drug-free interventions like regular exercise do much more than improve density — they extend your life. You don't need to pick just one activity. Combine walking with an even more effective bone-building exercise like resistance training.

Staying active is foundational to both building strong bones and maintaining a long life Fortunately, making time to take a walk is well within your abilities. You simply have to decide that you want to enjoy the benefits of a daily walk.