Want to see our favorite hGH supplement? Click here!

Aerobic exercise can increase women's bone density, and the good news is that it need not be a high-impact regimen. In fact, experts recommend that for general health, walking for about 30 minutes per day for a few days a week is enough.

In a review of 24 studies on aerobic exercise and bone mineral density in women, it was shown that on average, women who exercised regularly saw about a 2 percent bone mass gain over their inactive counterparts.

Researchers analysed studies on women aged 18 and older, the majority of whom were sedentary. In each study, some subjects were assigned to an aerobic exercise regimen that lasted at least 16 weeks. Walking was the most common form of exercise used in the studies. On average, women walked for about half an hour for 3 days a week.

Overall, women who exercised gained close to 0.4 percent in bone mineral density in the lower spine, while inactive subjects saw a decrease of nearly 2 percent. The active subjects also gained 1.4 percent in bone mineral density in the thighbone, while women who did not exercised recorded a loss of about 0.6 percent.

Whether the modest gain translates into a lower risk of the bone-thinning disease osteoporosis and its associated fractures is unclear. However, because exercise improves balance and coordination, it could lower older women's odds of falling, which would provide benefits beyond any boosts in bone mass.

The benefits were similar among premenopausal and postmenopausal women. Exercise helps to strengthen bones because it forces them to bear weight. Some research also revealed that exercise, which requires more weight-bearing--such as high-impact activities like running--provides the greatest benefits to bone.