Cardiac Surgeon: Walking Alone Won't Strengthen Bones; Resistance Training is Key

While walking is widely recommended for cardiovascular health, mood, and weight management, cardiac surgeon Jeremy London asserts it falls short in a crucial area: bone strengthening. He highlights that relying solely on walking to protect bones over the long term means missing out on a more powerful tool.

London specifically points to the need for strength training among middle-aged women, who are particularly vulnerable to accelerated bone density loss due to hormonal changes, especially after menopause. This decline in bone mass can impact mobility, increase fracture risks, and reduce autonomy. He stresses that maintaining an active lifestyle requires a combination of exercises, not a singular focus.

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Walking does not strengthen bones, and middle-aged women especially need to know this. Walking is incredible. I recommend it to all my patients. But this is the truth. Walking alone does not significantly increase bone mineral density. It simply does not create enough mechanical load to signal bones to get stronger.

"Walking does not strengthen bones, and middle-aged women especially need to know this," London stated. He explained that walking, while beneficial overall, does not create enough mechanical load to signal bones to strengthen. The real revolution, he contends, lies in resistance training.

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If you rely solely on walking to protect your bones, you are missing the most powerful tool we have. The real revolution: resistance training.

Exercises involving weights provide a different stimulus, sending signals for bones to adapt and become more resilient. Strength training also helps preserve and build muscle mass, which is vital for improving balance and preventing falls. London recommends incorporating activities like lifting weights or using resistance bands to target bone density in areas like the hip and spine.

He clarifies that this doesn't mean abandoning walks, but rather complementing them. "Keep walking, it's fantastic for your overall health. But if you're concerned about long-term bone strength, balance, and preserving independence, get under a bar, lift weights, train your muscles and your bones," he advised. London's message encourages a more comprehensive approach to fitness, integrating strength training with cardiovascular activities for holistic health and sustained independence.

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Keep walking, it's fantastic for your overall health. But if you're concerned about long-term bone strength, balance, and preserving independence, get under a bar, lift weights, train your muscles and your bones.