Osteoporosis patients are prone to fractures, and many people believe that osteoporosis can only be rested at home, or lying or sitting. In fact, even the elderly who have been diagnosed with osteoporosis should participate in more exercise, because exercise not only improves blood circulation, but also regulates neuroendocrine, promotes calcium absorption and utilization, enhances bone density, and is more conducive to bone health. Exercise muscle contraction, the biological activity of bone cells is enhanced, the amount of bone uptake of calcium can be maintained and increased; exercise can also enhance muscle strength, increase the flexibility and stability of limbs, reducing the occurrence of falls. Jogging, walking, swimming, cycling, etc. are all good exercises to strengthen osteoblasts and bone tolerance, increase bone mass and improve bone density.
Promote half an hour of outdoor exercise every day. According to personal preferences and specific conditions to choose the exercise mode.
1.Free walk. The speed is 80-100 meters / minute, the distance gradually increased to 2000-3000 meters.
2, walking and running alternately. Walking 1 minute and jogging 1 minute alternately 20 times, a total of 30 minutes, walking speed of 50 meters / minute, running 100 meters / minute.
3, jogging. Speed of 100 m / min, the distance gradually increased to 1000 to 2000 meters, 15 to 20 minutes.
4, cycling. Exercise intensity is moderate, lasting 15 minutes.
The above exercise intensity should reach 50% of the maximum heart rate or 130 times / minute is appropriate. Exercise time at least 3 times a week, 20 minutes each time.
Active and passive exercises for the limbs and abdominal muscles can also be performed while lying in bed to prevent the aggravation of disuse muscle atrophy and osteoporosis. Muscle exercises in bed first take the supine position, both upper limbs placed on both sides of the body, legs in turn raised (legs and bed angle of 10 degrees, the same below), each leg repeated 20 times. Rest for a moment, raise both legs at the same time and repeat 20 times. In the prone position, hold the head with crossed hands, raise both legs in turn to the back, and repeat 20 times for each leg. Rest for a moment, raise both legs to the back at the same time and repeat 20 times. It should be noted that the legs should be lifted slowly, after lifting in place to pause for a few seconds to keep the muscles get enough contraction time, the number of exercises should be measured by the number of legs.
Who is a potential osteoporosis patient
At present, the total number of people suffering from osteoporosis around the world is over 200 million, and in the case of the United States, women over 45 years of age suffer from osteoporosis up to 15-20 million people every year, resulting in 1.3-1.5 million cases of fractures. At present, there are about 84 million osteoporosis patients in China, accounting for 6.6% of the total population. The annual incidence of fracture due to osteoporosis is about 9.6%, and the trend is increasing year by year. According to the World Health Organization, the incidence of osteoporosis has now jumped to the seventh place among the common diseases and diseases in the world.
According to statistics, the following people have a higher chance of developing osteoporosis than the general population and should be prevented early and have their bone mineral density measured regularly.
The Easterners and Caucasians
The High intake of coffee and tea, improper dieting and weight loss
． Inadequate intake of vitamin D．
． Age-related fractures in the family
． Low exercise
． Suffering from low back pain
． Low intake of calcium
． Those with sexual insufficiency
The People who are chronically ill
Early menopause before the age of 40, ovarian, uterine, gastric or small intestine removal
． People who do not get sunlight regularly
． Post-menopausal women
． Thin physique
． Long-term office sitting
． Older people
． Stressed people
． People working in space
． A diet high in protein
The Smoking and alcoholism
The Long-term treatment with steroids, antispasmodics, diuretics, anticoagulants, stomach medications, painkillers, etc.
The Patients with kidney or liver disease, diabetes, kidney stones, high blood calcium, hyperthyroidism, parathyroidism, rheumatoid arthritis, rigid spondylitis and certain cancers
Osteoporosis can also occur in middle-aged men
Compared with women, osteoporosis occurs earlier in men, and bone loss often begins in middle age (around 40 years old). If no attention is paid to prevention and treatment within the next 10 years, bone loss becomes more pronounced and accelerates after the age of 50, leading to osteoporosis in old age.
There are many similarities between male and female osteoporosis, but there are obvious differences in etiology, pathology and epidemiology. A statistic in China shows that one out of every 12 men over 50 years of age suffers from osteoporosis, while the prevalence rate among women is as high as 50%. Therefore, much less attention has been paid to osteoporosis in men than in women.
Both sexes have a process of bone loss associated with advancing age. Compared to the rapid postmenopausal loss in women, the bone loss process is slow in men. bone loss is prevalent in men of varying degrees after age 65, with osteoporosis appearing at age 75, 13-15 years later than in women. Because men have a larger skeleton and bone mass than women, and their cross-sectional area is about 25%-30% larger than that of women, the incidence of osteoporosis and the chance of fracture in men is lower than that of women.
However, the risk of osteoporosis in men is not lower than that in women. The pain and weakness caused by osteoporosis in men are more pronounced than in women, which greatly reduces their quality of life. At least 1 out of 8 men with osteoporosis will suffer a fracture. Therefore, osteoporosis in men associated with fractures is also a medical and social problem that cannot be ignored.
Preventing osteoporosis throughout life
Scientists have recently found that prevention of age-related diseases such as osteoporosis should begin in adolescence. Osteoporosis is a disease in which bone density becomes increasingly lax in old age. However, studies have shown that the disease is mostly preventable when they reach old age if they start as teenagers, especially when they enter the adult stage where their bones develop and become established, get enough physical exercise every day, and consistently drink at least 1,200 grams of milk or consume calcium-rich dairy products.
There is a misconception that calcium supplements are only needed when you are older, but in fact, young people need to take care of their bone health as well. Only by supplementing with adequate amounts of calcium when young and increasing the body’s peak bone mass can we delay the onset of osteoporosis when we enter middle and old age. Instead of taking calcium supplements when you get older and develop osteoporosis, it is better to take care of it when you are young by taking a balanced diet to prevent the problem before it happens.
Professor Yang Shuhua, director of the Department of Orthopedics at Concord Hospital and a doctoral supervisor, believes that the calcium absorbed by both children and adolescents is generally not enough, which, together with the reduction in physical exercise, can make the foundation of the adolescent skeletal development period poor, leaving hidden dangers for the occurrence of osteoporosis in old age. When entering old age, especially in the later stages of old age, osteoporosis is likely to occur. In today’s quality-of-life society, it is important to consider not only the current dietary preferences of young people, but also how to establish a scientific dietary structure for them and ensure sufficient physical exercise to lay a solid foundation for healthy bones in their future lives, especially when they grow old.
Professor Yang Shuhua also pointed out that some people think that only calcium supplements are needed to prevent osteoporosis, which is also a one-sided view. In fact, calcium supplements are effective in preventing osteoporosis, but a reasonable diet is to a certain extent more important than calcium supplements alone. The reason is that a reasonable diet can not only promote calcium absorption and utilization, but also calcium supplementation through dietary supplements, such as eating more calcium containing milk, fish, shrimp, soy products, etc., the effect is better.