Recent stem cells study shows that dual sessions of low intensity exercise daily builds sturdier bones than one vigorous session.

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To translate it to real life situations, if a person wants sturdier bones and less fatty bone (more fat in bone marrow), then it would help if a person does moderate intensity exercises a number of times in a day rather than one, high intensity or vigorous session. The advantage of the lowered intensity work outs is the recovery period is less and therefore easier to maintain. Even in children, parents should insist that children should be moderately active through out the day, rather than slouch on the couch the whole day just because they have had one high intensity work out in the day.

Vijayalakshmi Iyengar
Sr. Dietitian, NutritionVista.com

NutritionVista

User Comments

23 April, 2011 | Rajini Sriraman | Reply

Is 5 days of active 11/2 hrs at gym good enough? or should I make it 6days.

25 April, 2011 | Vijayalakshmi Iyengar | Reply

Dear Rajani
Normally as a general goal, we ask people to include at least 30 -40 minutes of physical activity in their daily routine. Since you are looking at losing weight and maintaining weight loss you may need to increase your activity even more. Its recommended that at least a total of 2 hrs 30 mts (150 mts) a week of even moderate aerobic activity or 1 hr 15 mts of vigorous activity (ex –running ) and preferably spread through out the week is beneficial . You should also include strength training (weights) at least twice a week, according to MAYO CLINIC.
Hope this information helps.
Vijayalakshmi Iyengar
Sr, Dietitian
Nutritionvista.com

25 April, 2011 | Sangeetha Narayana Swamy | Reply

Hello Rajini,

Being Active for five days, that too working out for 1 1/2 per day is very good.

You can choose a activity like playing tennis, swimming, golf, table tenis, volley ball etc which will be fun and also burn calories for the two days you are not going to gym.

Also you have not mentioned your BMI and your weight goal.

14 February, 2011 | Anju Sharma | Reply

So, does it mean I should break up my 50-60 minute workout into 2 groups morning, evening
I am 36 yrs old, never had kids - but ok health. I do eat out a lot due to work so thats why try and workout 4-5 days a week.
my grandmother has osteoporosis and my grandfather has heart disease, my father has very severe blood pressure and my mother has controlled diabetes.
I dont have any issues- yet.

15 February, 2011 | Vijayalakshmi Iyengar | Reply

Dear Anju
If you can be active through the day despite your 50-60 mts work out it would be ideal or else you could work out actively for 40 mts and be active through the day (walk wherever and whenever possible ) and try not to be sedentary
This study is just to show that being active the entire day be it walking or working out at moderate intensity is sufficient to give a healthy bone structure and its not against a vigorous work out for 50-60 mts .What most people do is in the name of health they have a vigorous work out once a day and either tire out so much that they have no energy for being active through the day or just laze out under the premise that the earlier work out will compensate for being sedentary or slouching, through the day .
I hope this information brings in more clarity.
Regards
Vijayalakshmi Iyengar
Sr. Dietitian, NutritionVista.com.

14 February, 2011 | Sujatha Rao | Reply

I work at a BPO - 5 of us go for 20 min brisk walk two times a day within campus - every day - it feels very very good.
Everyone says we r crazy as we shd take junk food break instead.
My boss is happy - so i am happy.
:)

18 April, 2011 | Sangeetha Narayana Swamy | Reply

Hello Sujatha,

Junk foods contain a lot of fats and sugars that are not healthy for our body and they help pile on kilos.

It is very sensible of your group to do that 20 mins brisk walk, twice a day. Please do not do a brisk walk immediately after your lunch or dinner. Also make sure you wear a good walking shoes and consume good amount of fluids in the form of water, buttermilk, green tea, tender coconut water.

14 February, 2011 | Rohit jha | Reply

I do 20 intense jogging mins 3 times a day as I cannot take so much time out at one time.
I have always been like this since college - small exercising
works for me.
I dont know if the dietitians agree or not - it suits my body
Good or bad?

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