Older women who stayed on a reduced-calorie Mediterranean diet, walked and did resistance training for three years improved their bone density, especially in their lower backs, a new study found.

“A reduced-energy Mediterranean diet involves participants consuming a modified version of the traditional Mediterranean diet with approximately 30% fewer calories than their usual intake,” said coauthor Jesús Francisco García-Gavilán, a senior biostatistician at the University Rovira i Virgili in Tarragona, Spain.

Women in the study, who ranged in age from 55 to 75, were also able to prevent bone deterioration that typically occurs during weight loss, according to the research published Tuesday in the journal JAMA Network Open.

“Previous research has indicated that losing weight, particularly through diet alone, can lead to a reduction in bone density, which poses risks for older adults. Additionally, exercising alone does not always prevent this issue,” García-Gavilán said in an email.

“What is new in this study is the finding that combining a well-balanced, reduced-calorie Mediterranean diet with physical activity can prevent bone loss in older women, even while they are losing weight,” he said. “This emphasizes that the type of diet is important during weight loss, not just the calorie intake.”

The results of the study are not that surprising, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver.

“When you practice the lifestyle that human beings were always meant to live, which is moving a lot and eating predominantly simple, plant-based foods, all sorts of systems get better, including bone density,” said Freeman, who was not involved in the new research.

Why the Mediterranean diet?

The new study is part of the PREDIMED-Plus trial, a randomized clinical trial on lifestyle interventions conducted in 23 medical centers and hospitals in Spain. The trial included 924 older adults with metabolic syndrome who were overweight or had obesity. Half were randomized to eating a Mediterranean diet with no restrictions on calories and no requirement to exercise.

The other half were encouraged to walk for a minimum of 45 minutes per day six days per week and to do strength, flexibility and balance exercises three days per week. Their diet was cut to about 30% fewer calories than they typically consumed and only from a Mediterranean-style eating plan. Women in this group saw significantly stronger bones at one year and at three years into the study.

“While previous results from the PREDIMED-Plus trial highlighted benefits for maintaining lean mass and losing weight, this is the first publication to demonstrate that these lifestyle changes can also help preserve bone density, especially in older women,” García-Gavilán said.

The award-winning Mediterranean diet features simple, plant-based cooking, with much of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all, and sugar and refined foods are avoided.

Red meat is used sparingly, often only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.

Eating the Mediterranean way has been linked to reductions in the risk for breast cancer, dementia, depression, diabetes, high cholesterol and memory loss. Adherence to the diet can also lead to a healthier heart, weight loss and longer life.

But exactly why would the meal plan help preserve bone?

“The Mediterranean diet is rich in nutrients that promote bone health,” García-Gavilán said. “Nuts and dairy products provide essential calcium, magnesium, and vitamin D. Healthy fats, such as those found in olive oil, have been shown to reduce inflammation.”

Antioxidants such as vitamin C from fruits and vegetables may help protect and support bone cells, García-Gavilán added, while other important vitamins, like vitamin K found in vegetables such as spinach, play a role in bone formation.

“Together, these nutrients can lower the risk of bone loss and support bone maintenance, especially as we age,” García-Gavilán said. “Understanding this nutritional context is crucial for maintaining our long-term quality of life.”

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If you’re worried that you’re too sedentary or too short on time to exercise, scientists have good news for you. Researchers have discovered that a workout of just five minutes a day can give a significant boost to your physical and mental health.

Exercise scientists at Edith Cowan University (ECU) in Australia have shown that eccentric training, where you work against gravity to perform the lowering phase of a movement in a slow and controlled way, has many benefits including boosted muscle strength and better mood. They have now devised a simple routine of the exercises that requires only a few minutes of your time and can be done as you go about your day — they can be performed at separate times and no

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However, fitness coach Vimal Rajput believes walking is ‘the most underrated way to burn fat’. In a video shared on Instagram on April 4, the nutritionist said that “10k steps per day can burn around 500 calories, which is 3,500 calories per week, which is 1lb of fat per week.”

10k steps! The underrated way to lose fat

Stressing that 10,000 steps help you lose weight or shed fat, Vimal said, “This [walking 10k steps] is the most underrated way to lose fat. You don’t need to train in the gym for hours and hours. You don’t need to run your body down. You don’t need to do long runs and tons of HIIT (high-intensity interval training). Just get outside and get moving.”

Why is walking elite?

Explaining why walking is the elite form of exercise, Vimal revealed that it’s because walking is low intensity, and your body doesn’t need to recover after you are done. However, after an intense workout session, it is always suggested that you take a break to allow your body to recover.

Per the fitness coach, this means you can put more effort into your lifting sessions at the gym. “Combine the two [walking and weight training], and you’re melting fat off you. You don’t have to spend a huge chunk of time walking, either. You can even break it up throughout the day. And don’t even stress about step counts – just move more wherever and whenever you can,” she added.

She also suggested getting a walking pad, calling it a game changer for those who don’t get to go out much. “Don’t get me wrong, it’s [walking pad] not the same as getting outside in the fresh air. But if you’re someone who’s busy and can’t get out much, it’s a perfect way to get your steps in,” she added.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.