The six-minute exercise that protects the bones

Updated: Dec 5, 2019



A simple exercise can protect middle-aged women from osteoporosis


The risk of osteoporosis can be reduced for older women by performing simple exercises lasting only six minutes per week, according to a study published in the Journal of Electromyography and Kinesiology. Experts have discovered that by simply jumping on the ground leg muscles and hips accept the pressure they need to strengthen and protect the bones from the weakness that occurs over time


Dr. Gallin Montgomery, from Manchester Metropolitan University, tested the exercises in 14 women after the age of 50 and said: "These moves are easy and can be done even in the comfort of our home. Walking often is not enough to ensure bone health, and we hope this could encourage women to do more effective exercises. "


The scientists observed that the on-site jumps that were qualified as an ideal exercise method had positive effects on the participants. The bone density was not measured in the study, but the effect on the bone was landing. The tension exerted on the muscles during the "fall" was measured using electrodes and pushed the scientists to the conclusion that this type of exercise is enough to strengthen the bone. It is also worth noting that in previous studies similar measurements have been identified from the effects of muscles.



Dr. Montgomery stated that exercise increases about 2% per year bone mineral density, which could be enough to prevent osteoporosis.


Middle-aged women having to cope with the demands of their work, maternity and the care of their elderly parents often do not have enough time to practice. According to the study 30 jumps, three times a week could be beneficial to protect against osteoporosis. "They are two minutes a day with a short rest period to bring the desired results," Dr. Montgomery.


More than 20% of women over 50 years of age suffer from osteoporosis whereas in men the rate is about 7%. Half of women over the age of 50 will suffer a fracture due to this disease, which is more likely to occur in women during menopause. The female sex, the estrogen, protects the bones. Many women lose bone mass after menopause when estrogen levels fall sharply. If menopause comes early, the possibility of osteoporosis increases while the same happens when menopause occurs artificially, e.g. with surgical removal of the ovaries.



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