"Walking doesn't build strong bones, and middle-aged women especially need to know this." — Dr. Jeremy London
Walking remains one of the most recommended activities for a healthy lifestyle, but it's not enough. For decades, long outdoor walks have be...
Jeremy London has warned against relying exclusively on walking for physical activity: "Walking doesn't build strong bones, and middle-aged ...
The Walking Myth
Walking remains one of the most recommended activities for a healthy lifestyle, but it's not enough. For decades, long outdoor walks have been central to medical advice, and science continues to support their many benefits. As cardiac surgeon Jeremy London notes, walking improves mood, lowers blood pressure, enhances metabolic health, and helps with weight control. However, the cardiovascular health specialist points out that walking alone does not strengthen bones, especially for women over 40. More and more doctors are highlighting the importance of strength training for well-being and independence during aging. According to the World Health Organization (WHO), musculoskeletal disorders affect joints, bones, muscles, and the spine, leading to mobility limitations, persistent pain, and loss of functional capacity. Among these, osteoporosis and sarcopenia stand out—two conditions directly linked to loss of muscle and bone mass.
“"Walking doesn't build strong bones, and middle-aged women especially need to know this." — Dr. Jeremy London”
The Science of Bone Density
The Science of Bone Density
Jeremy London has warned against relying exclusively on walking for physical activity: "Walking doesn't build strong bones, and middle-aged women especially need to know this. Walking is incredible. I recommend it to all my patients. But here's the truth. Walking alone does not significantly increase bone mineral density. It simply doesn't create enough mechanical load to signal bones to strengthen," he explains. As age advances and estrogen declines, the risk of osteopenia or osteoporosis skyrockets. That's why London insists that relying solely on walks is insufficient: "If you're relying only on walking to protect your bones, you're missing the most powerful tool we have: resistance training."
woman lifting weights in gym
The specialist maintains that lifting heavy loads generates the necessary stimulus to strengthen both muscles and skeleton. The mechanical stress applied during strength exercises signals the bone to become "denser, stronger, and more fracture-resistant." Studies agree: moderate to high-intensity resistance training offers the greatest improvements in bone mineral density at the hip and spine—critical areas when it comes to falls, independence, and healthy aging. Nutritionist Carla Romagosa adds that "in the next decade, fractures in menopausal women are expected to increase by 20% to 40%," underscoring the urgency of preventive measures.
Key Findings
Fracture surge: Fractures in menopausal women are projected to rise 20% to 40% in the next decade, according to nutritionist Carla Romagosa.
Insufficient mechanical load: Walking does not generate enough mechanical stress to stimulate bone mineral density gains, per Dr. London.
Resistance training effective: Moderate to high-intensity weight-bearing exercises significantly improve bone density in the hip and spine.
Two linked conditions: Osteoporosis (bone loss) and sarcopenia (muscle loss) are the main causes of disability in aging, according to the WHO.
bone density comparison chart
Why It Matters
Why It Matters
Menopause marks a turning point in women's bone health. The drop in estrogen accelerates bone mineral density loss, making women especially vulnerable to fragility fractures. Relying solely on walking, while beneficial for cardiovascular and mental health, leaves the skeletal system unprotected. Dr. London makes it clear: "If you're concerned about long-term bone strength, balance, and preserving independence, get under a barbell, lift weights, train your muscles and your bones."
The impact goes beyond bones. Resistance training also combats sarcopenia, the loss of muscle mass that begins around age 30 and accelerates with menopause. Maintaining muscle mass is crucial for metabolism, balance, and the ability to perform daily activities. The combination of osteoporosis and sarcopenia creates a vicious cycle: less muscle means less support for bones and a higher risk of falls, which can lead to debilitating fractures.
Your Protocol
For middle-aged women, the evidence is clear: incorporate resistance training at least twice a week. It's not about becoming a bodybuilder, but about applying enough mechanical load to send the bone-building signal. Dr. London recommends starting with compound exercises like squats, deadlifts, and bench presses, always with good technique and gradual progression. If you're new to weight lifting, seek guidance from a certified trainer.
1Start with two weekly full-body strength sessions. Include exercises like squats, deadlifts, shoulder presses, and rows.
2Progressively overload. Increase weight when you can complete all reps with good form. Aim for a perceived exertion of 7-8 out of 10.
3Combine with walking. Keep walking for cardiovascular and mental health, but don't expect it to protect your bones. Dr. London sums it up: "Keep walking, it's fantastic for your overall health. But if you're concerned about bone strength... lift weights."
woman performing barbell squat
What to Watch Next
What to Watch Next
Research on bone density and resistance training continues to evolve. New studies are expected comparing different types of loading (free weights vs. machines, high load vs. high volume) to optimize exercise prescriptions. There's also interest in the role of nutrition, particularly protein and calcium intake, in synergy with strength training. Ongoing clinical trials may refine recommendations for postmenopausal women, including the optimal combination of exercise and supplementation.
Additionally, wearable technology is advancing to measure bone density non-invasively, which could allow personalized tracking. For now, however, the evidence supports that the best investment for long-term bone health is consistent weight lifting.
The Bottom Line
Walking is excellent for overall health but insufficient for building strong bones. Middle-aged women, especially those in menopause, must incorporate resistance training to prevent osteoporosis and fractures. With a projected 20% to 40% increase in fractures over the next decade, the window to act is now. As Dr. London says, "get under a barbell, lift weights, train your muscles and your bones." The science is clear: strength is longevity.
Additional Context: The Role of Nutrition and Sleep
Additional Context: The Role of Nutrition and Sleep
Beyond exercise, bone health depends on nutritional and lifestyle factors. Adequate calcium intake (around 1200 mg/day for postmenopausal women) and vitamin D (600-800 IU/day) are essential for maximizing the impact of strength training. Recent studies suggest that hydrolyzed collagen supplementation may enhance the effects of resistance training on bone density, though more research is needed. Sleep also plays a role: growth hormone, released primarily during deep sleep, is critical for bone repair and remodeling. Women who sleep less than 6 hours per night have a higher risk of low bone density, according to a 2024 study in the Journal of Bone and Mineral Research.
Long-Term Implications
Osteoporosis not only affects quality of life but also has a significant economic impact. In the United States, the annual cost of osteoporotic fractures exceeds $20 billion, and it is expected to rise with the aging population. In the UK, one in three women over 50 will suffer an osteoporotic fracture. Prevention through strength training not only saves bones but also reduces the burden on healthcare systems. Additionally, maintaining muscle mass improves insulin sensitivity and reduces the risk of chronic diseases such as type 2 diabetes, creating a comprehensive protective effect.
Emerging Perspectives
Emerging Perspectives
Researchers are exploring the use of low-intensity mechanical stimulation (such as vibration platforms) as a complement to strength training, especially for women who cannot lift heavy weights due to injury or limitations. An ongoing clinical trial at Harvard University is evaluating whether combining resistance training with whole-body vibration produces synergistic improvements in hip bone density. Preliminary results, expected in 2027, could offer new options for vulnerable populations.
Real-Life Stories
Maria, 54, started lifting weights after a bone density scan revealed osteopenia. Within six months, with two weekly strength sessions and dietary adjustments, she stabilized her bone density and improved her balance. "I'm no longer afraid of falling," she says. Stories like Maria's are becoming more common as evidence spreads. Dr. London emphasizes that it's never too late to start: "Even women in their 70s can see significant improvements in bone density with a well-designed strength program."
Frequently Asked Questions
Frequently Asked Questions
Can I do strength training if I already have osteoporosis? Yes, but with precautions. It's important to work with a physical therapist or specialized trainer to avoid movements that could cause vertebral fractures, such as deep trunk flexion. Back and hip strengthening exercises are especially beneficial.
How long does it take to see results? Studies show that after 12 to 16 weeks of consistent strength training, improvements in lumbar spine bone mineral density can be observed. In the hip, changes may take 6 to 12 months.
Does strength training replace osteoporosis medications? No. In women with severe osteoporosis, medications like bisphosphonates are still necessary. Exercise is a complement, not a substitute. Always consult your doctor.
The Bottom Line
Walking is excellent for overall health but insufficient for building strong bones. Middle-aged women, especially those in menopause, must incorporate resistance training to prevent osteoporosis and fractures. With a projected 20% to 40% increase in fractures over the next decade, the window to act is now. As Dr. London says, "get under a barbell, lift weights, train your muscles and your bones." The science is clear: strength is longevity.
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