Stronger bones after 40: which physical activity should you choose?

To keep bones strong after the age of 40, physical activity remains one of the most important factors, as salute mondo.it writes.

A meta-analysis published on September 9, 2026 in the journal BMJ, which included 124 randomized studies with 18,429 participants over 40, compared the impact of different types of exercise on bone health.

According to the analysis, the most favorable results for bone mineral density were seen with brisk walking or light jogging, as well as with programs combining aerobic activity with strength exercises, especially for the spine.

Walking, climbing stairs and running create mechanical loads on the bones, while exercises with weights, resistance bands or body weight make the muscles exert force on the bone structures.

This can help preserve bone mass as we age.

The study estimates that possible benefits can be achieved at around 600 MET-minutes of activity per week, which the authors translate, as a guide, into about two to three hours of brisk walking or running.

However, this is not considered a guaranteed threshold for strengthening bones.

The general NIAMS recommendations suggest at least 150 minutes of moderate physical activity per week or 75 minutes of vigorous activity, together with muscle-strengthening exercises at least twice a week. Another important aspect is fall prevention. Strength, balance and coordination can help reduce the risk of falls, especially as we age.

However, the analysis stresses that increased bone density does not automatically mean fewer fractures. For fractures, the evidence is more limited and of lower certainty.

Experts advise starting activity gradually and increasing the load progressively.

People with osteoporosis, vertebral fractures or a history of fragility fractures should consult their doctor or physiotherapist before doing more intensive exercise.

In practice, combining brisk walking, strength exercises and balance work can be part of a sustainable routine for maintaining bone health after 40.