The elderly bone stiffness how to do

Summary: There are a lot of elderly people will appear the phenomenon of bone stiffness, then why the elderly will appear the phenomenon of bone stiffness? In fact, one of the main reasons is because usually do not like to exercise, but a long time sitting or lying down for a long time, which will lead to the bones of the immune system is getting lower and lower, so for the elderly must pay attention to more exercise, such as after dinner and family members to go to the park to take a walk, or you can go to dance with some of the small partners. In addition, what are the small ways to improve bone stiffness? Let's take a look! Elderly bone stiffness causes

1, immune function disorders.

2, environmental factors, such as wind, cold, damp and so on.

3, infection.

4, trauma and strain.

5, degenerative changes (aging).

6, Genetic factors.

7, metabolic disorders.

Harms of stiff bones

1, easy to get hurt

When you fall, if your body is soft and good, you will be able to react quickly without too much damage to your body; however, stiffness may cause more serious injuries or even fractures.

2. Body pain

Sclerosis of the body leads to slow blood circulation and coldness of the body. Touching those painful parts is usually cold and hard.

3, fear of cold

About 40% of the body's heat is produced by muscles. When muscles decline, harden, and blood circulation deteriorates, the amount of heat produced decreases, leading to a lower body temperature.

4, often fatigue

When the muscles harden, the capillaries distributed in them will also harden, resulting in the blood can not flow properly.

An important role of blood circulation is to deliver nutrients and oxygen, and to recycle waste substances in the body that lead to fatigue and tiredness. When blood circulation functions poorly, the body is prone to feel fatigued.

5. Weight gain

The energy and fat consumed by the body need to be burned through muscle movement. Once the muscles are stiff and unable to move sufficiently, it will lead to a decline in metabolic function and fat will not be burned and accumulate.

6, rough skin

When the muscles or blood vessels harden, it will also affect the blood circulation of the skin, facial dryness, pigmentation, dullness, wrinkles, flaccidity and other problems.

Elderly people with stiff bones how to do

1, squatting horse stance

Infrequent exercise may make the knee, shoulder and other places of the joint capsule produced by the synovial fluid is reduced. When you get older, if you hear your knees clicking when you walk, you should increase the flexibility of your joints through exercise, and squatting is a good way to do it: toes pointing forward, thighs parallel to the ground, chest out, stomach in, and eyes flat. Insist on doing it once a day, at the beginning, you can do 5 minutes each time, and then slowly extend the time.

2, shake your head

Sit up straight or stand, head forward respectively, lowered hard, backward, and then to the left, right, respectively, do 10 times. Then slowly shake your head in a clockwise and counterclockwise direction, 10 times each. You can also use an empty fist to gently knock the head, neck, this can not only lift the neck muscle fatigue, but also improve the brain blood oxygen supply, brain refreshing.

3, more twisting

The elderly often feel bending down on the straight up, which may be suffering from lumbar muscle strain, lumbar disc herniation and other lumbar spine disease. Usually can do twisting manipulation to relieve: standing, feet and shoulder width, hands across the waist, the first clockwise direction to rotate the waist 10 laps, and then counterclockwise direction to rotate 10 laps. If conditions permit, you can often swim, so that the waist and spine are stretched, to maintain the tension of the lumbar spine muscles.

Elderly bone hard to eat what good

1, orange juice

Orange is rich in vitamin C, it can promote the necessary collagen production, is conducive to the health of the bones. This fruit is also rich in vitamin A, which helps stabilize bone growth.

2. Spinach

If you don't eat dairy products, spinach may be the best way for you to get calcium. One cup of cooked spinach contains 25 percent of your daily calcium needs and is rich in dietary fiber, iron and vitamin A.

3, tuna

Tuna is also a good source of vitamin D. Three-ounce cans of tuna contain 154 international units of vitamin D, which is roughly 39 percent of the recommended daily intake.

4, Fresh Milk

The calcium in milk is a great source of bone health. In fact, one glass of milk can provide three days' worth of calcium requirements. If you are afraid of weight gain, you can opt for skimmed milk.

5, cashews

Cashews contain magnesium, vitamins A and K, minerals and healthy plant proteins, and nutty foods contribute to bone health.

6, yogurt

A cup of yogurt contains 50 milligrams of calcium and more than 12 grams of protein, which both strengthens bones and allows the digestive system to run more smoothly. If you add a little honey or fruit in yogurt will taste better.