想预防骨质疏松 就每天锻炼几分钟

Many people think that getting fit means devoting your life to the gym and slogging it out for hours. And unsurprisingly, that can be pretty off-putting. But increasingly we're realising that short workouts can be much more effective than long ones, if you just know what to do.

很多人认为身体健康就意味着全身心的投入到健身房，锻炼几个小时再出来。预料之中的是，如果真是这样倒是会令人反胃。但我们越来越意识到，如果你知道正确做法，那么短时间的锻炼可能比长时间的锻炼更有效

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 four per cent better bone density than those who do less than a minute.

结果表明：一天只要锻炼一分钟就能给你的健康带来巨大益处。埃克塞特大学和莱斯特大学的一项研究表明：与那些每天锻炼不到一分钟的女性相比，那些每天做60至120秒高强度负重运动的女性，其骨密度要高4%。

Women who exercise for over two minutes have even stronger bones, with density six per cent 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.

锻炼两分钟以上的女性拥有更强健的骨头，其骨密度比锻炼低于一分钟的女性要高6%。30岁之后，人们丢失的骨密度往往比得到的要多，而且骨密度越高，患骨质疏松症的可能性就越小。同时，年老的时候也不太可能发生骨折。

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 tenth of women aged 60 are affected by osteoporosis, and this rises to two-thirds of women aged 90.

该研究调查了2500位以上的女性受试者，而且这些女性是最容易得骨质疏松症的，她们的骨密度在绝经后明显下降。国际骨质疏松基金会表示，对于60岁的女性，十分之一的人都会患有骨质疏松症，而对于90岁的女性，这一比例会升至三分之二。

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.

此外，对于50岁以上的人群而言，三分之一的女性和五分之一的男性将患有骨质疏松性骨折。但研究人员还需做进一步的研究，以找出最佳锻炼方式、最大化的提高骨密度。

"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.

"我们还不清楚到底是每天时不时的锻炼一小会儿有效，还是每天一次性大量锻炼才有效，也不知道一周一两次稍长时间的锻炼是否和每天锻炼两分钟有着同样的效果，"首席作者维多利亚·斯蒂尔斯博士说道。

"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.

"但这种高强度的负重锻炼与女性骨头更健康之间存在明显联系。"为了得出结论，研究人员让受试者佩戴活动检测器一周，随后将这一数据与她们的骨健康测量值进行了对比。