Other studies show an improvement in bone density in the calcaneus or heel bone ( 3) and the lumbar spine ( 4). The study, mentioned above, states that walking “has no significant effects on BMD (bone mineral density) at the lumbar spine and at the radius in perimenopausal and postmenopausal women.” ( 1) A meta-analysis published in 2008 also concluded that walking does not provide enough stimulus for the spine or upper body. This is an area that is subject to fracture in many people so walking can be beneficial to most individuals.Ī study published in late 2013 indicated that “BMD (bone mineral density) at the femoral neck increased after long intervention durations (of six months to one to two years).” ( 1) In other words, do not expect a noticeable change in your bone mineral density in the femoral neck ( as measured by the DEXA, for example) in less than six months.įurther, the effectiveness of walking on bones in other parts of the body is mixed. Supplement your walking regimen with other exercises that improve your osteoporosis.Ĭlients and readers often ask if walking is good for bones and does walking improve bone density? Most of the research indicates that it is effective at increasing bone mineral density in the femoral neck and hip area.It can take six months or more before you a noticeable improvement occurs.Frequent walks are better than a single long walk.You can gradually build up your walking pace and improve bone density.

If it has been awhile since you have been walking or you are a slow walker, do not be discouraged.

Recent research indicates that you need to walk at a fast pace to improve bone health and osteoporosis.

Walking has been shown to improve bone density in the hip and femoral neck area.You can use these to explore the individual sub-topics in this article in more detail and at your leisure. Here is a quick walk through of the key points made in this article. I encourage you to read this article in its entirety, however, I recognize that it is a long read. This article was last updated on May 4, 2021

Brisk walk speed on treadmill