The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
in fact it needs to be you know heavy loadbearing activity walking does not count as loadbearing activity uh running certainly better than swimming or cycling where you're not bearing load but none of those compare to strength training
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heavy load-bearing activity walking does not count as load-bearing activity running certainly better than swimming or cycling where you're not bearing load but none of those compared to strength training so strength training is really the most important piece of maintaining bone mineral density
there really is no substitute for um the the the type of strain that is placed on Bones during strength training um it can't be replicated by running certainly can't be replicated by cycling or swimming or other Endurance Sports yoga all of those things are simply not going to do it
I saw some things that I just didn't expect to see. I already mentioned one of them, right? I kind of thought running was going to be really great. Um, it turned out that studies looking at resistance training found them to be significantly better at retaining BMD um when compared to anything aerobic you know running, swimming, cycling and even impact things like pure jumping.
To me, the sweet spot is resistance training.
So, weight-bearing exercise in particular is what strengthens bones. If you're doing cycling or even the elliptical machine, it's really not weight-bearing enough to have substantial effects on bone development, and swimming and other endeavor. Whereas, running, to some extent, there is ground reaction forces but it's mostly specific to the femur, to your lower-body musculature, whereas the spine and the wrist is going to be a major area for osteoporosis, particularly in women.