Does walking affect balance and falls in menopause? What 15 studies found

A review of 28 randomised trials in postmenopausal women aged 50 to 65 found walking combined with resistance training could preserve weight and bone density and increase muscle strength.

Mixed resultsSystematic review · 2,646 participants pooled · 2004Early postmenopausalCited 219 timesPubMed

Postmenopausal women with a prior arm fracture did self-paced brisk walking for 2 years, and researchers found a small increase in hip bone density but more falls than controls.

Reported a worseningRandomised trial · 165 women · 104 weeks · 1997PostmenopausalCited 152 timesPubMed

Untrained postmenopausal women did 8 months of whole-body vibration or walking, with vibration increasing hip bone density and balance more than walking, while spine bone density was unchanged in both.

Reported an improvementRandomised trial · 28 women · 32 weeks · 2006PostmenopausalCited 170 timesPubMed

Postmenopausal women did 2 years of resistance and walking exercise with or without soy isoflavones, and exercise groups maintained hip bone density and improved balance compared with control.

Reported an improvementRandomised trial · 351 women · 104 weeks · 2013PostmenopausalCited 62 timesPubMed

Postmenopausal women with osteoporosis who did 6 weeks of treadmill walking, with or without a weighted vest, showed improved bone turnover markers and balance, with greater balance gains using the vest.

Reported an improvementRandomised trial · 36 women · 6 weeks · 2013PostmenopausalCited 48 timesPubMed

Postmenopausal women with vertebral fractures who did a 6-month home exercise program of stretching, strength training and walking reported better quality of life and balance than controls, with no change in bone density.

Reported an improvementRandomised trial · 26 weeks · 2003PostmenopausalCited 113 timesPubMed

In postmenopausal women, 8 months of whole-body vibration or walking differently improved fitness measures, with walking better for walking speed and chair rise, vibration better for vertical jump.

Mixed resultsRandomised trial · 27 women · 35 weeks · 2009PostmenopausalCited 28 timesPubMed

Women recently through menopause did brisk walking with resistance training for 15 weeks and improved leg strength and walking time, but not balance, with 92% adherence.

No difference foundRandomised trial · 134 women · 15 weeks · 2006Early postmenopausalCited 20 timesPubMed

Fifty postmenopausal women with osteopenia did 12 weeks of light to moderate aerobic walking; bone formation and resorption markers did not differ from controls, but pain, walking speed and balance improved.

Reported an improvementRandomised trial · 50 women · 12 weeks · 2025PostmenopausalCited 9 timesPubMed

Postmenopausal women with osteopenia did Kinect-based virtual reality training plus daily walking for 24 weeks and showed greater improvements in physical performance and quality of life than walking alone.

Reported an improvementRandomised trial · 52 women · 24 weeks · 2024PostmenopausalCited 9 timesPubMed

In 71 postmenopausal women, 12 weeks of HIIT Nordic walking increased lean mass and lower limb strength, while strength training reduced fat mass and improved upper limb strength and walking speed.

Reported an improvementRandomised trial · 71 women · 12 weeks · 2025PostmenopausalCited 2 timesPubMed

Women aged 63 to 79 with osteopenia or osteoporosis did 12 weeks of Nordic walking three times weekly and showed increased skeletal muscle mass, knee strength, and functional performance versus controls.

Reported an improvementControlled trial · 45 women · 12 weeks · 2016PostmenopausalCited 33 timesPubMed

Postmenopausal women who did daily 20-minute brisk walking had lower body sway than inactive controls, with less sway reported as walking duration increased.

Reported an improvementCross-sectional study · 31 women · 1998PostmenopausalCited 16 timesPubMed

Postmenopausal women with osteopenia or osteoporosis did high-impact training, impact plus calcium/vitamin D, or brisk walking plus supplements for 2 years; the impact plus supplement group showed the largest bone density gains.

No difference foundBefore-and-after study · 39 women · 104 weeks · 2022PostmenopausalCited 4 timesPubMed

A review reported that weight-bearing activity and resistance training may reduce bone loss after menopause, and activities improving strength and balance may lower fall and fracture risk.

Reported an improvementOther · 1998Midlife womenCited 19 timesPubMed