Revitalizing Bone Health: An Unexpectedly Simple Approach



Over the age of 50, more than half of women and more than a third of men have low bone mass, a precursor to osteoporosis. Osteoporosis is the most common bone disease and is characterized by weakening of bone tissue, bone structure, strength, and may lead to increased risk of fractures.1

The One-Minute Solution:

An intriguing revelation emerges from recent research conducted by the University of Exeter — just one minute of jogging per day can wield a powerful impact on bone health.2 Tracking 2,500 women over a week using wrist monitors, the study employed ultrasounds to assess bone health at the beginning and end of the week. Surprisingly, women who engaged in one or two minutes of daily jogging experienced a remarkable 4% increase in bone health over the study period. This study underscores the potential of even brief jogging sessions as a practical and time-efficient means of enhancing bone health. For days when extended exercise seems challenging, a mere one-minute jog can contribute significantly.

Weight-Bearing for Stronger Bones:

Jogging is a weight-bearing exercise, which means it puts stress on the bones. This stress is beneficial for bone health because it stimulates the bones to become denser and stronger. This is especially important for preventing conditions like osteoporosis.

Exercise Caution for Optimal Results:

For those grappling with osteoporosis, a cautionary approach to exercise is crucial. The article stresses the importance of striking a balance, as overly gentle exercises may lack efficacy, while high-impact activities can pose risks. The recommendation is to consult with a qualified physical therapist to ensure a tailored exercise regimen that not only promotes stronger bones but does so safely.

In the face of a burgeoning bone health crisis, the unexpected efficacy of one-minute daily jogs presents a feasible and accessible solution. By incorporating this simple practice, individuals can take a proactive step towards improving their bone health, potentially mitigating the risk of osteoporotic fractures, and preserving independence in later years.

References:

  1. Kanis JA, Melton 3rd LJ, Christiansen C, Johnston CC, Khaltaev N. The diagnosis of osteoporosis. J Bone Miner Res 9(8):1137–41. 1994.
  2. Victoria H Stiles, Brad S Metcalf, Karen M Knapp, Alex V Rowlands, A small amount of precisely measured high-intensity habitual physical activity predicts bone health in pre- and post-menopausal women in UK Biobank, International Journal of Epidemiology, Volume 46, Issue 6, December 2017, Pages 1847–1856.
Print Friendly, PDF & Email



close