15,000 steps a day, yet osteopenia: What walking may be missing

A woman shared on Instagram that her mother walked 15,000 steps daily for 15 years but still developed osteopenia. This raises the question of whether walking alone is sufficient for maintaining bone health after 40. While walking is beneficial for cardiovascular health and mobility, bones and muscles also require resistance and loading to stay strong.

Dr Ashish Phadnis, an orthopedic surgeon, stated that walking should be complemented with other exercises to support musculoskeletal health. After the age of 40, bone density naturally declines, and relying on walking alone may not provide enough stimulus to maintain bone and muscle strength. Dr Phadnis emphasized the importance of combining walking with weight training, stretching, and balance exercises, as muscles, joints, and bones benefit from various movements.

Resistance band exercises, weight training, squats, lunges, step-ups, cycling, swimming, dancing, and short runs are suggested activities. High-impact exercises are not necessary for those with joint problems, and alternative exercises like sit-to-stands, chair squats, and resistance-band exercises can provide adequate loading. Balance training is crucial as we age to maintain stability and reduce the risk of falls.

He also advised that exercise should be tailored to individual joint conditions and fitness levels. Always consult a healthcare professional before starting any new exercise routine.