A comprehensive review has revealed that reducing sedentary time and increasing light physical activity can significantly enhance bone health across all age groups. Conducted by the International Osteoporosis Foundation (IOF) Rehabilitation Working Group, the study emphasizes that even minimal daily activity, such as walking, can provide substantial benefits to bone strength and reduce fracture risks.
The review, which analyzed various epidemiological studies, systematic reviews, and meta-analyses, focuses on the correlation between physical activity, sedentary behavior, and bone health throughout one’s life. According to Professor Olivier Bruyère, PhD, Co-chair of the IOF Rehabilitation Working Group, “This review highlights a critical message for populations worldwide: bone health depends not only on engaging in regular physical activity, but also on reducing the hours we spend in sedentary behavior.”
Insights on Sedentary Behavior and Bone Health
The findings indicate that excessive sitting time—often associated with screen use—can adversely affect bone mineral density (BMD), particularly in children and adolescents. Lower BMD at weight-bearing sites, such as the neck of the femur, was linked to increased inactivity. In contrast, engaging in weight-bearing activities, including running and resistance training, was found to enhance bone mass during developmental phases.
For adults, maintaining regular physical activity, particularly moderate-to-vigorous weight-bearing and resistance training, is crucial for supporting higher BMD and lowering fracture risks. The review noted that prolonged sitting is more detrimental than shorter intervals of inactivity, particularly impacting areas such as the hip, femoral neck, and pelvis.
Benefits of Light Activity for Older Adults
The research also highlights the importance of light activity for older adults, especially postmenopausal women. Simple movements, such as walking and household chores, not only improve BMD but also reduce the likelihood of fractures. The review found that replacing just 30 minutes of sitting with light activity can yield measurable improvements in bone health, particularly in the spine.
The review underscores that physical activity and sedentary behavior have independent effects on bone health—meaning that being physically active does not negate the harms associated with excessive sitting. Small changes, such as substituting sitting with movement, can lead to significant health benefits.
The study aligns with the World Health Organization (WHO) guidelines, which recommend 60 minutes of daily physical activity for children and 150 to 300 minutes per week for adults. The researchers advocate for comprehensive public health strategies to promote active lifestyles and reduce sedentary behavior across all demographics.
“Governments, healthcare providers, and policymakers should implement public health strategies that encourage active lifestyles while systematically reducing sedentary behavior,” emphasized Professor Nicholas Harvey, President of the IOF.
Despite the valuable insights, the review does acknowledge some limitations. Many studies relied on self-reported data, which may not be as reliable as measured activity levels from devices. Additionally, factors such as nutrition, body weight, and sex differences were not consistently considered, and some evidence regarding sedentary behavior’s independent effects on BMD was inconsistent.
In conclusion, the findings from this review have practical implications for individuals across all age groups. Healthcare professionals are encouraged to assess physical activity levels during routine visits and advocate for increased movement similarly to how they would prescribe medication. By fostering activity-friendly environments, such as walkable cities and accessible recreational facilities, society can promote better bone health and fracture prevention.
The study was published in the journal Calcified Tissue International, providing a vital resource for ongoing discussions on the importance of physical activity and the dangers of prolonged inactivity.