Women lose about 1% of their bone mass a year from the age of 35, and after menopause, it will accelerate 3 to 5 times. Now we want to teach you 3 small exercises to prevent osteoporosis. Do them every day from now on, so that you can maintain healthy bones. Bone metabolism The cells related to bone metabolism are “osteoblasts” and “osteoclasts”. It takes 7 years to replace half of the body’s bones. Estrogen in female hormones has the function of inhibiting osteoclasts. The decrease of estrogen secretion during menopause will speed up the destruction of bones by osteoclasts and prevent osteoblasts from repairing in real time, leading to bone aging and even osteoporosis. Women who don’t exercise often and don’t get sunlight often may have fragile bones, so they should be more careful. High-risk groups of osteoporosis 1, thin body, once using extreme methods to lose weight. 2. People who do not exercise often and do not exercise much after hours. 3, not too much sun exposure, every time you go out to do a full sun protection preparation. 4, not too eat dairy products, fish and soy products. 5, family history of osteoporosis. 6, menopause. Bone Training Method After making bones, osteoblasts will bury themselves in the bones and become bone cells. When the bones are stimulated by movement and the bones are subjected to gravity or impact, the command to make bones is sent to the resting osteoblasts on the surface of the bones, causing the osteoblasts to start working. 3 kinds of bone strengthening exercises heel stepping floor steps: 1, hands in the waist, heels together, toes open about 30 degrees. 2. Lift the heels of both legs and then lower them. Function: This action has a greater burden on the root of the thighs, so it can strengthen the femoral neck of the thighs, but also to exercise the calf muscles, strengthen the lower body muscles and prevent bed rest due to muscle degeneration in the lower body. Frequency: 3 times a day, 10 to 20 times a day as the goal. Note: If you land too hard, you may hurt the knees and waist, so you must start with a small force on the ground. Raise the upper body Steps: 1. Lie on a soft mat such as a yoga mat, cross your fingers and place them behind your neck or waist. 2. Slowly raise your upper body, even if only your chest is slightly elevated. 3. Exhale slowly and hold for 5 to 10 seconds. Function: This action can stimulate the lumbar spine, and can strengthen the back muscles, promote blood circulation, and improve shoulder and back pain. Number of times: 15 times a day. Note: Note not to raise the head too high. 10 seconds squat Steps: 1, feet open, slightly wider than the shoulders, 2 toes outside the eight, each 30 degrees outward slope. 2, hands straight ahead, parallel to the floor, like sitting in an air chair like sitting, so that the knees are about 90 degrees, maintain 10 seconds and then slowly stand up. Function: This action can exercise the muscles of the thighs and hips, and stimulate the bones to prevent osteoporosis. Number of times: 3 times a day, 5 times a time. Note: Note that the knee can not exceed the toes.