I. Exercise prescription
In 1989, WHO proposed three major principles for the prevention of osteoporosis: calcium supplementation, exercise therapy, and dietary modification.
1.Exercise mode
Aerobic exercise: brisk walking, jogging, hiking, cycling, square dancing, radio gymnastics, playing ball, etc. Priority is given to brisk walking, jogging.
Key points: one three five seven. One is at least one exercise a day, three is not less than 30 minutes of exercise per day, five is at least five times a week, seven is the amount of exercise to seventy percent.
2, exercise intensity
The most core: to feel good about yourself after exercise is appropriate.
3.Sports duration
Remove the preparation and finishing activities, about 30 minutes. Also appropriate sunshine.
4.Frequency of exercise
Small exercise every day, large exercise every other day. Too little can not achieve the effect, too much will increase the chance of sports injury.
Second, choose the right food
1.Protein
Milk and dairy products, poultry, such as chicken, duck, goose, eggs, such as eggs, duck eggs, quail eggs, seafood, such as fish, shrimp, crab, beans, such as soy, red beans, black beans, and sesame seeds, melon seeds, walnuts, almonds, pine nuts and other dried fruits.
2.Calcium
Milk and milk products, seafood and soy products, green vegetables.
3.Vitamins
Sea fish, animal offal, egg yolk, cream, cheese, fresh fruits and vegetables, lettuce, tomato, cucumber, onion, garlic, celery, radish.
Active vitamin D: ossified triol (drug).
Third, to prevent falls life 8 notes
1, strengthen exercise, strong bones
2.Know your disease, regular medical checkups
3.Wear the right shoes
4.Keep the living room bright
5, check the security of the home environment
6.Taking medicine can cause falls
7.Prevent falls in daily life
8.Supplementation of vitamin D: osteopontin gel pills
Four, life details strategy
1.Indoor safety
The room, especially the floor, should be free of clutter and debris.
The floor of the room should be flat, and things should not be placed in places where the elderly often go in and out
Leave a night light to sleep at night, so as not to get up in the dark in the middle of the night groping for a fall, the bed should not be high, should not get up violently
Try to have less furniture and more space
Do not easily change the location of furniture
Avoid laying wires and ropes in the walkway
Lay non-slip mats and install grab bars in bathrooms and toilets
2.Outdoor safety
Use canes or walkers
Wear warm rubber-soled shoes in winter to prevent slips and falls
Try not to walk on smooth ground and pay attention to banana peels
Do not go out in the rain or snow
Use a backpack or satchel to free your hands
Stop and observe the height before walking down the road
3.Life details
Do not hunch over, so as not to increase the burden on the bones
Do not sit on your knees
Avoid big movements and bending down to pick up things
Do not stand on one leg to wear shoes and socks
Wear flat shoes of appropriate size
Hold the railing and step on the stairs when going up and down
Pay attention to the doorway when entering the room
Make a chair if you can’t stand still in the shower, but it needs to be non-slip