New Study Shows Weekend Workouts Boost Bone Strength: Study
When it comes to exercising, many of us are guilty of prioritizing our busy schedules over our fitness goals. We might think that we need to dedicate hours each week to the gym in order to reap the benefits of exercise. However, a new study has found that even weekend warriors – those who exercise just 1-2 days a week – can still boost their bone mineral density as much as regular exercisers.
Published in Osteoporosis International, the study suggests that timing matters less than consistency and total effort when it comes to exercise and bone health. As long as you hit the recommended 150+ minutes of weekly physical activity, you can still experience significant benefits for your bones.
For those who may not have the time or inclination to exercise multiple days a week, this news is music to their ears. No longer do they need to feel guilty about taking a break from the gym during the week, knowing that they can still make progress towards their fitness goals on the weekends.
But what does this mean for our bone health, exactly? Osteoporosis is a condition characterized by a decrease in bone density, making them weaker and more prone to fractures. As we age, our bones naturally lose density, making it more important than ever to prioritize exercise and bone health.
The study in question analyzed data from over 3,000 adults aged 20-85, who participated in a range of physical activities including walking, jogging, cycling, and strength training. The researchers found that, regardless of frequency or duration of exercise, those who met the recommended weekly activity level of 150+ minutes had higher bone mineral density compared to those who did not meet this threshold.
This suggests that it’s not necessarily the number of days you exercise that matters, but rather the overall amount of physical activity you do each week. As long as you’re getting in enough exercise, you can still experience significant benefits for your bones, even if you only exercise on the weekends.
But what about the specifics of the study? The researchers found that:
- Those who exercised 150-174 minutes per week had higher bone mineral density compared to those who exercised less than 150 minutes per week.
- Those who exercised 175-199 minutes per week had even higher bone mineral density compared to those who exercised less than 150 minutes per week.
- Those who exercised 200+ minutes per week had the highest bone mineral density of all.
This suggests that, as long as you’re getting in enough exercise, it’s not necessary to exercise every day of the week. You can still experience significant benefits for your bones by exercising 1-2 days a week, as long as you’re meeting the recommended weekly activity level.
So, how can you apply this to your own fitness routine? If you’re a busy person who only has time to exercise on the weekends, don’t worry – you’re still reaping the benefits of exercise for your bone health. Simply make sure to get in at least 150 minutes of physical activity each week, and you’ll be on your way to stronger, healthier bones.
But what if you’re already exercising regularly during the week, and want to boost your bone health even further? You can try incorporating strength training exercises into your routine, which have been shown to be particularly beneficial for bone health. You can also try increasing the intensity or duration of your workouts to get even more exercise in.
In conclusion, this study shows that timing matters less than consistency and total effort when it comes to exercise and bone health. As long as you’re getting in enough physical activity each week, you can still experience significant benefits for your bones, even if you only exercise on the weekends. So, don’t be afraid to take a break during the week and wait until the weekend to get your exercise on – your bones will thank you.
Source:
https://thepfc.club/blogs/news/can-weekend-workouts-strengthen-your-bones
