Walking 15,000 steps daily didn’t stop osteopenia, doctors say add resistance work

Despite walking 15,000 steps a day for 15 years, Wendy Wang's mother was diagnosed with osteopenia, highlighting that walking alone may not keep bones strong after age 40. Wang posted the story on Instagram, asking if daily walks are enough for bone health. She noted that walking helps the heart but bones also need impact and load. Dr Ashish Phadnis, director of orthopaedics and joint‑replacement surgeon at Jupiter Hospital in Thane, said walking is good for cardiovascular health, mobility and weight control, but bones and muscles require resistance and loading to stay strong. He explained that bone density drops gradually after 40, so a single activity does not give enough stimulus. He described walking as a useful start for people who have been inactive, but warned against repeating only one type of exercise. He advised mixing weight training, stretching and balance work. Examples he gave were squats, lunges, step‑ups, resistance‑band moves and weight lifting. He added that varying activities—cycling, swimming, dancing, a short run if joints allow—helps joints and bones. He said jumping is not required, especially for those with joint issues. For those who cannot handle impact, sit‑to‑stands, chair squats, step‑ups, resistance bands and farmer’s carries are safe loading options. Balance training also lowers fall risk. He stressed that programmes should match joint condition and fitness level and be planned by an orthopaedic specialist or physiotherapist if pain, past surgery or weakness exist.

Context

Bone health declines with age, so a mix of weight‑bearing and resistance exercises is generally recommended to maintain strength and reduce fracture risk.