Walk It is one of the physical activities most recommended by both doctors and specialists. Helps improve circulation, control weight, reduce stress and promote cardiovascular health.
However, for the cardiac surgeon Jeremy London, There is a widespread belief that deserves to be reviewed: thinking that walking, by itself, is enough to maintain strong bones over the years.
According to the specialist, this activity provides multiple benefits for general health, but it does not generate the mechanical stimulus necessary to significantly increase bone mineral density.
This limitation becomes especially important after the age of 40, when people’s bodies begin to experience strong changes that directly affect bone strength.
That’s why London insists that maintaining a routine based solely on walking can be insufficient if the objective is to prevent problems such as osteoporosis, fractures or loss of autonomy during aging. The key, he maintains, is to complement this activity with another type of training.
Why walking is not enough to strengthen bones
The specialist clarifies that Walking continues to be an excellent practice for the heartblood pressure, metabolism and emotional well-being. But bones respond to different stimuli.
According to London, for bone tissue to strengthen it needs to receive sufficient mechanical loading. That is, it must face efforts that force the body to adapt and develop more resistant structures.
Walking, although it involves movement, does not generate the level of demand necessary to produce that effect on the bones. For this reason, the doctor warns that relying exclusively on daily walks can generate a false sense of protection against bone deterioration.
Specialist recommendations after 40
To preserve bone and muscle health, Jeremy London highlights the importance of incorporating:
- training force or resistance.
- exercises with body weight or progressive loads.
- work of balance and stability.
- Routines that strengthen muscles and joints.
As he explains, these exercises help maintain bone density and reduce the risk of fractures associated with aging.
Strength training, the tool that is considered key
London define al resistance training as one of the most effective tools to preserve long-term physical health. When a person lifts weight or performs exercises that place stress on muscles and bones, the body responds by strengthening these structures.
This process is especially important in areas such as the hip and spine, where many of the fractures related to osteoporosis usually occur.
Furthermore, the doctor remembers that aging does not only imply loss of bone mass. It may also appear sarcopeniaa condition associated with the progressive decrease in strength and muscle mass, which increases the risk of falls and limits functional independence.
Therefore, his message is not to abandon walks, but to complement them. «Keep walking», recommends, because its benefits are still very valuable.
But if the goal is to reach advanced ages with strong bones, good balance and physical autonomy, considers essential iincorporate strength exercises within the weekly routine.
According to the specialist, this combination offers much more complete protection against the challenges of aging.
