The type of exercise you do may be more important for your bones than the time you spend on it. Researchers at Semmelweis University have found that intense physical activity involving lunges, rapid changes of direction and sharp turns appears particularly effective in stimulating the formation of new bones.
The results, published in Sports Medicine – Opensuggest that certain fast-paced sports may provide greater benefits for bone metabolism than walking or conventional strength training. The research could help scientists develop more effective exercise recommendations for maintaining bone health and reducing the risk of osteoporosis.
Why exercise intensity is important for bone health
To study how different forms of exercise affect bones, the Semmelweis University team looked at 24 clinical studies involving 1,238 healthy adults.
Instead of relying on measurements of bone mineral density, which can take considerable time to reveal changes, the researchers looked at blood markers associated with the production of new bone tissue. These biological indicators can reveal how bones respond to exercise within weeks, allowing scientists to detect changes much earlier.
“What makes our study unique is that we looked not only at the type of exercise – whether endurance, resistance or combined training – but also at the intensity, frequency and duration of exercise. Our aim was to determine which forms of exercise stimulate bone metabolism most effectively and which appear to be less beneficial from this perspective,” said Dr Péter Ferdinandy, vice-rector for science and innovation at the university. Semmelweis and lead author of the study.
Football and handball show surprising benefits for bones
The strongest responses were associated with vigorous sports that repeatedly required players to accelerate, change direction, turn, and perform powerful movements.
Recreational football and handball particularly stood out. These activities were linked to increases of up to 45 to 46 percent in blood markers associated with bone formation, suggesting that they could provide a particularly powerful stimulus for the body’s bone-building processes.
More conventional activities generally produced more modest responses. Walking, step aerobics and standard resistance training performed in the gym were less effective in boosting measured indicators of bone formation.
The results were particularly unexpected for resistance training, which is commonly recommended as a way to support skeletal health.
“The most surprising finding is that resistance training did not produce a significant effect on markers of bone metabolism, even though several professional guidelines recommend this type of exercise to maintain bone health. Likewise, low- or moderate-intensity endurance exercises, such as walking or jogging, showed no significant long-term effects,” explained Viktória Barna, a doctoral student at Semmelweis University and first author of the study.
Why walking and strength training are still important
The results do not suggest that we should give up walking, jogging or other less demanding activities. These forms of exercise continue to provide important health benefits, although they do not stimulate measured bone-building processes as strongly as more intense sports.
Rather, research indicates that maintaining healthy bones may require greater mechanical stimulation than that provided by many daily activities. Movements that exert greater forces on the skeleton appear to produce a stronger response in the biological processes involved in the formation of new bone.
However, researchers stress that people should not suddenly start strenuous exercise without having prepared appropriately.
This is particularly important for people with cardiovascular, musculoskeletal or metabolic problems, as well as those who already have osteoporosis. Anyone in these groups who is considering a new activity or more physically demanding exercise routine should first speak to their GP, GP or sports medicine specialist. Medical advice can help determine whether the activity and its intensity are appropriate for their health and physical capabilities.
Could high-intensity exercise help prevent osteoporosis?
The findings offer a new perspective on how exercise could be used to maintain bone health as people age. Although the analysis focused on markers of bone metabolism rather than direct changes in bone density, the results suggest that vigorous activity may encourage early biological changes that promote bone formation.
“According to the World Health Organization, regular physical activity provides many health benefits. However, our results suggest that low-intensity exercise is not enough to boost bone metabolism. High-intensity exercise may trigger early beneficial changes in bone formation, potentially helping to slow bone loss and promote healthy aging,” summarized Dr. Nóra Sydó, clinical specialist and co-author of the study.
Researchers believe that understanding which movements most effectively stimulate bone formation could lead to better exercise programs designed to preserve skeletal strength and help prevent osteoporosis.
For now, the findings highlight an important distinction: Staying physically active is beneficial for overall health, but keeping bones healthy long-term may depend not only on how much people move, but also on the power and dynamism of their movements.
Gn Health
