Osteoporosis – the bone-thinning disease – affects 1 in 4 women over the age of 50. And if you’re worried about weakening bones (or breaking a bone), then you are probably not as active as you should be.
But here’s the kicker: The less you get up and move around, the more likely you are to develop osteoporosis.
Breaking the vicious cycle
But there’s hope. And it’s simple, cost effective and it won’t steal hours from your day.
According to a new study, the one thing you shouldn’t do to protect your bone health is become a couch potato.
That’s because, based on the results of this latest study, you can boost your bone health and reduce your risk of osteoporosis by going for a short run.
Now, I know the thought of running fills many with dread. But I’m not talking about running for miles… In fact, I’m talking about running for just one minute.
When researchers measured the activity levels and bone health of over 2,500 women they found that the women who ran each day – for just a minute or a bit more – had 4 per cent better bone health than those who didn’t run.
And the women who ran more than two minutes a day had 6 per cent better bone health than those who ran under one minute.
I know those bone health benefits seem insignificant, but remember these women strengthened their bones in less time than it takes to brush your teeth.
The bottom line is that brief bursts of high-intensity activity can have a significant impact on your bone health and your risk of developing osteoporosis.
And if you really can’t stand the thought of running, then simply start by taking brisk short walks. Then, when you’re feeling in your stride, you can add a few running steps to the walk — like you were trying to catch a bus.
Before you know it, you’ll reach the activity levels recommended by the researchers: a medium-paced run for pre-menopausal women or a slow jog for post-menopausal women.
Did you find this information useful?
"It is truly refreshing to read a newsletter on the topic of alternative medicine which is scientifically based and reviewed by professionals..." - Robert Sinott
Disclaimer: Bear in mind the material contained in this article is provided for information purposes only. We are not addressing anyone’s personal situation. Please consult with your own physician before acting on any recommendations contained herein.
Running a Minute a Day Tied to Better Bone Health, newsmax.com/Health/Health-News/running-minute-bone-health/2017/07/18/id/802324/
One Minute of Running Per Day Associated with Better Bone Health in Women, exeter.ac.uk/news/featurednews/title_595360_en.html
A small amount of precisely measured high-intensity habitual physical activity predicts bone health in pre- and post-menopausal women in UK Biobank, academic.oup.com/ije/article/doi/10.1093/ije/dyx080/3902973/