While many people think that getting fit involves hours spent in the gym each week, a new study suggests just one minute of jogging each day is enough to boost women’s bone health. Researchers found women who performed “high-intensity, weight-bearing activity” 60 to 120 seconds a day had 4% better bone health than those who didn’t. Furthermore, those that did slightly more exercise benefitted exponentially. For example, women who did more than two minutes had 6% better bone health. The researchers said that a slow jog for post-menopausal women and a medium-paced run for pre-menopausal women was enough to provide health boosts. Publishing their findings in the International Journal of Epidemiology, the researchers from the University of Exeter and the University of Leicester, both in the United Kingdom, said there was a clear link between exercise and bone health. For their study, the researchers used data obtained from wrist monitors worn by more than 2,500 women for a week. Osteoporosis is a disease that causes bone to become weak and brittle. While bone tissue is constantly broken down and replaced in healthy people, new bone production does not keep pace with the removal of old bone in individuals with osteoporosis. The National Osteoporosis Foundation estimates that there are around 54 million people living with osteoporosis and low bone mass in the United States alone.
If you’re a woman over the age of 40 you should undergo routine health check-ups, even if you aren’t exhibiting any symptoms or feeling unwell. Some of these tests will probably be new to you but they are ultimately important. The earlier that cancers and other conditions are detected, the greater chance of a full recovery. Therefore, the following screening tests for women should be carried out in addition to the ones outlined in our previous blog post. Cervical Cancer Screening Even though cervical cancer screening tests are regular occurrences for women of all ages, it is important that you continue them as you get older. During screening, a doctor or nurse will use a speculum to hold your vagina open and gently collect some cells from your cervix using a small brush. These cells are subsequently tested in a laboratory and if your sample is normal, you will be invited for another test every three years until you reach the age of 49, after which time the screening schedule is extended to every five years until you reach the age of 64. Breast Cancer Screening Depending on your medical history and country of residence, you will usually be invited for a mammogram between your 50th and 53rd birthday. However, you should get into the habit of regularly checking your breasts and seeking medical advice if you detect anything unusual. Breast cancer screening is designed to pick up any signs of breast cancer at an early stage, making any subsequent treatment more likely to be effective. During your screening you’ll be asked to undress to the waist and your breasts will be X-rayed two times. Bone Test Osteoporosis affects both men and women but it is more common in women over the age of 50. The primary symptom of the disease is a tendency for bones to fracture easily. A DEXA bone scan will help determine if you have Osteoporosis or are at risk of developing it in the future. The scan itself is a special type of X-ray that measures your bone mineral density – hence why it is also known as a bone density scan – and is quick and painless.