Boost your bone health in just one minute a day!
Got a minute? Then you have time to build stronger bones. According to new research, running (pretty fast but not too fast — from 3.5 to 5.5 miles per hour) or doing similar exercise for a single minute every day may lead to better bone health in women. Looking at data on more than 2,500 women who wore activity monitors, researchers found that those who did short bursts (one to two minutes) of weight-bearing, high-intensity exercise such as running daily had better bone health than those who did less than a minute. Women who did more than two minutes had even stronger bones. Now, this quick burst of exercise doesn’t replace the 30 minutes of moderate-intensity activity you need for overall health, weight management, and disease prevention. But adding it in is as simple as mixing in a quick run into your daily walk, playing tag with your kids or grandkids, or jumping rope for a minute or two. (If you’ve been sedentary, start with a short walk and gradually increase your time and intensity.) And be sure to add in resistance exercise two to three times a week, using free weights, weight machines, exercise bands, or your own body weight. Not only does resistance exercise help with bone health and muscle strength, it also helps you maintain good metabolic, cardiovascular, and cognitive health. And if the benefits of doing your “daily 30,” your bone-building minute, or your resistance workouts seem abstract, focus on the short-term gain: Feeling strong and fit feels fantastic!
Source: A small amount of precisely measured high-intensity habitual physical activity predicts bone health in pre- and post-menopausal women in UK Biobank
24 days 10 hours 34 min ago