Ersetzen Sie für stärkere Knochen in jedem Alter das Sitzen durch leichte Aktivität. Eine umfassende Übersicht zeigt, dass selbst leichte tägliche Aktivitäten im gesamten Alter die Knochengesundheit schützt und zu viel sitzende Zeit stillschweigend das Risiko von Brüchen erhöht.

I’ve linked to the news release in the post above. In this comment, for those interested, here’s the link to the peer reviewed journal article:

https://link.springer.com/article/10.1007/s00223-025-01421-6

From the linked article:

**For stronger bones at any age, replace sitting with light activity**

Strong bones need more than workouts; they need less sitting. **A sweeping review shows that across all ages, even light daily activity protects bone health, while too much sedentary time quietly raises the risk of fractures**.

Children and Adolescents

The review found that too much sitting for things such as screen time or inactivity was linked to lower BMD at weight-bearing sites like the neck of the femur (thigh bone). Weight-bearing and impact activities like running, jumping, and resistance training boosted bone mass during growth phases. Benefits from early interventions such as school-based activity programs were seen to last for years, but required ongoing activity to be maintained.

Adults

Regular physical activity, especially moderate-to-vigorous weight-bearing and resistance training, supported higher BMD and reduced fracture risk. Sedentary time was linked to lower BMD, particularly at the hip, femoral neck, and pelvis. Prolonged uninterrupted sitting was found to be worse than shorter bouts of sitting.

Older Adults

Even light activity (things like walking or household chores) improved BMD and lowered fracture risk, especially for postmenopausal women. More vigorous or resistance-based activity provided greater bone-related benefits. Sedentary behavior amplified frailty and fracture risk; older adults who sat a lot were especially vulnerable. The review showed that replacing just 30 minutes of sitting with light activity measurably improved bone health, specifically at the spine, especially in women over 50.

Across the Lifespan

Physical activity and sedentary behavior had independent effects: being active didn’t cancel out the harm of sitting too much. Even small substitutions of sitting with movement mattered. The WHO guidelines on physical activity and sedentary behavior aligned well with optimal bone health strategies. Namely, 60 minutes/day of physical activity for kids, 150 to 300 minutes/week for adults, and minimizing sitting for all age groups.