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在线翻译:
szdaily -> Lifestyle
Minute of exercise a day could prevent osteoporosis
    2017-July-21  08:53    Shenzhen Daily

MANY people think that getting fit means devoting your life to the gym and slogging it out for hours. Unsurprisingly, that can be pretty off-putting.

But increasingly we’re realizing that short workouts can be much more effective than long ones, if you just know what to do.

It turns out that just a minute’s exercise a day can have a hugely beneficial impact on your health.

According to a study by the Universities of Exeter and Leicester, women who do 60-120 seconds of high-intensity weight-bearing exercise a day have 4 percent better bone density than those who do less than a minute.

Women who exercise for over two minutes have even stronger bones, with density 6 percent higher than those who do under a minute.

After the age of 30, people tend to lose more bone mass than they gain, and the higher your bone density, the lower your likelihood of developing osteoporosis. You’re also less likely to have bone fractures in old age.

The study was conducted on over 2,500 female participants, and it’s women who are most at risk of osteoporosis, with bone density declining significantly after the menopause.

According to the International Osteoporosis Foundation, a 10th of women aged 60 are affected by osteoporosis, and this rises to two-thirds of women aged 90.

What’s more, one in three women over the age of 50 and one in five men of the same age will suffer from osteoporotic fractures.

But further research needs to be done to work out how best one should undertake exercise in order to improve bone density the most.

“We don’t yet know whether it’s better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as one to two minutes a day,” said lead author Dr. Victoria Stiles.

“But there’s a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women.”

To reach their conclusions, the researchers asked their participants to wear activity monitors for a week and then compared this data to measurements of their bone health.

The activity data was broken down into single seconds to understand how people move in their daily lives. Many people, although not consciously exercising, engage in non-exercise activity thermogenesis — or NEAT — over the course of the day, and this can be enough to improve your health.

If you want to increase your bone health, start with simply trying to walk more, and from there you can incorporate short bouts of running too.

(SD-Agencies)

 

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