Walking May Be as Helpful as Resistance Training in Increasing Bone Mineral Density in Men
Although more commonly associated with women,
Researchers from Curtin University examined if a particular type of activity was more beneficial in increasing bone density in men. The study, published in International Osteoporosis, found that a basic activity like walking may be as effective as strength training in increasing bone density in men.
About the study
- Lean body mass
- Fitness level
- Lower limb strength
How does this affect you?
In men, strength training appears to have a wider range of benefits than basic activities, such as walking, but both activities appear to be beneficial for maintaining healthy bone density. Doing regular physical activity appears to be the most important factor, rather than the specific activity you are doing.
The Center for Disease Control (CDC) activity guidelines for health benefits recommend 150-300 minutes of cardiovascular activity (like walking) per week and resistance training at least two days per week. For bone density benefits, the cardiovascular activity should be weight-bearing, such as walking or jogging. If you are just becoming active, adding a daily walk can be a safe and effective way to start. As you progress, think about adding strength training to increase the health benefits and to keep your routine fresh.
The National Institutes of Health Osteoporosis and Related Bone Diseases
National Osteoporosis Foundation
Physical Activity for Everyone. Center for Disease Control and Prevention (CDC) website. Available at: http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html. Accessed March 11, 2010.
Whiteford J, Ackland TR, Dhaliwal SS, James AP, et al. Effects of a 1-year randomized controlled trial of resistance training on lower limb bone and muscle structure and function in older men. Osteoporos Int. 2010 Jan 21.
Last reviewed 3/11/2010 by
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