Mixed
High-impact exercises (e.g., jumping, running) and high-intensity resistance training are superior to low-impact or non-weight-bearing activities (e.g., cycling, swimming) for increasing or maintaining bone mineral density (BMD) in postmenopausal women.
To build bone density, you must challenge your skeleton with impact. If you are postmenopausal, prioritize activities like brisk walking, running, or jumping over swimming or cycling. Combine this with resistance training at 70-90% of your one-rep max, performed 2-4 times a week. Always consult a specialist to ensure your specific bone health status allows for high-impact loading, and focus on strengthening your back muscles to protect your spine.
High impact sports seem to be more osteogenic than no-impact sports such as swimming or cycling... The impact promoted by this activity [walking] could improve femoral BMD in postmenopausal women... Basat and cols. (12)... significant increase in the BMD at the lumbar spine and femoral neck in the high-impact group compared to the strengthening and control groups.
Why this rating
The paper is a review citing multiple RCTs and longitudinal studies, though it notes variability in optimal protocols.
Source
Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women
Linda Denise Fernandes Moreira et al. · Arquivos Brasileiros de Endocrinologia & Metabologia · 2014
DOI 10.1590/0004-2730000003374
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