For the prevention and treatment of osteoporosis, I believe most people immediately associate it with calcium supplementation. Besides calcium supplementation, how to properly prevent and treat osteoporosis?
In fact, exercise is an extremely effective way to prevent and treat osteoporosis in addition to calcium supplementation. Perhaps for patients with osteoporosis, they may think that the bone quality is already looser than normal and they should not exercise to avoid fracture accidents. However, there is a misconception.
Is it possible to exercise in osteoporosis?
Osteoporosis does not mean that you should stop exercising; in fact, regular and appropriate exercise can reduce the risk of future fractures.
The benefits of proper exercise for bones
1. Appropriate exercise is beneficial for improving bone density. Appropriate exercise can significantly improve bone metabolism, improve the structure and function of bone, and has positive significance in delaying the aging of bone cells and the functional decay of bone tissue.
2, exercise can increase the blood flow in the bone cortex, which is conducive to the delivery of calcium ions from the blood to the bones, promoting the absorption, utilization and deposition of calcium in the bones, which has a positive effect on the prevention and treatment of osteoporosis.
3, outdoor exercise, can also receive sufficient sunlight, so that the body vitamin D concentration increased, and can improve gastrointestinal function and calcium and phosphorus metabolism. This promotes the absorption of calcium in the body even more.
4, sex hormones and bone metabolism are very close, estrogen is an important factor in stabilizing bone calcium, after menopause in women, due to the decline in estrogen levels, bone loss accelerated, exercise can promote the secretion of sex hormones, so that postmenopausal women estrogen concentration increased, thereby increasing bone calcium content.
How to exercise to prevent and treat osteoporosis?
I. For healthy people and low-risk groups aiming to maintain or enhance bone strength and reduce bone risk
1, strength exercises such as lifting dumbbells, which help strengthen the arm and spinal muscles and reduce mineral loss in the bones.
2, Endurance exercises such as jogging, brisk walking and cycling have the effect of stimulating bone formation and inhibiting bone resorption, and can enhance muscle strength in the back, hips and legs, allowing the bones to support body weight more reasonably.
3, water exercise, swimming has a significant effect on the prevention of osteoporosis.
Second, high-risk groups
For people at high risk who have been diagnosed with bone loss or osteoporosis, or even have a history of fractures. Proper exercise is aimed at maintaining health and reducing the risk of further fractures in the future. Patients with osteoporosis should avoid bending and excessive exercise to prevent damage to the spine and lower back.
1. Body forward bending arm pushing wall: Slowly bend both arms, hold the movement for 2-3 seconds, and then relax. Repeat each action slowly 10-20 times, keep breathing smoothly while exercising, do not hold your breath.
2, tiptoe and toe lift patients in an upright position, hands grasping the back of the chair, the waist and both knees do not occur flexion. Lift the heel of both feet, both toes on the ground, then lift both toes, both feet follow the ground, repeat 10 times. Can strengthen the thigh bones, while the calf muscles can be exercised, and can exercise balance and prevent falls.
3, supine back muscle stretch to enhance the lower back and hip muscle strength. Stretch the hip flexors and front thigh muscles. Each action times hold for 5 seconds, then put down for 10 seconds, do 2 groups, each group repeat 8-10 times.
With your arms to your sides, gently lift your back, neck and head backwards.
Upper body prone on the ground, slowly lift the lower limbs backwards, alternating between left and right.
4, hip abduction to enhance muscle strength training patient upright, one hand grasping the back of the chair, the waist and both knees are not flexed. Repeat 10 times, replace the other side of the lower limb.
Exercise therapy is an effective means of preventing and treating osteoporosis, and is an effective supplement to drug therapy.