Exercise is good for you – that much we can all agree on – but which exercises work best for which types of benefit?
Knowing that can help in developing personalized exercise programs that suit individuals better.
In a new study published in the BMJ, researchers from China decided to analyze the connections between different exercise routines and bone mineral density (BMD), a key measure of bone strength.
There was a particular focus on protecting against osteoporosis and the associated bone fragility that comes with getting older.
With that in mind, the study team gathered data for 18,429 individuals aged 40 or over, taken from 124 previous trials.
"Age-related declines in bone mineral density are strongly associated with reduced bone strength and increased fracture risk," write the researchers in their published paper.
"Structured exercise serves as a highly accessible, cost effective adjunct to pharmacotherapy, offering both targeted skeletal and broad systemic benefits."
Having sifted the data into different exercise groups – including resistance training, yoga, and walking – the researchers also calculated exercise 'doses' through something called Metabolic Equivalent of Task (MET) minutes per week, which essentially measures energy burn and exercise intensity.
The data showed that brisk walking or jogging was the winner when it came to bone strengthening. A combination of aerobic and resistance training also scored highly, but in fewer areas of the skeleton. The gains weren't huge, but potentially enough to guard against the bone weakening that comes with old age.
