Question one: the elderly have osteoporosis can do what exercise If the elderly have osteoporosis, generally need to avoid weight-bearing, to avoid collision, but also to avoid overwork, so it is recommended that the crowd to increase the appropriate sun exposure, easy can last a relatively moderate amount of time for exercise, such as strolling walk (walk), play Tai Chi, and not too strenuous square dance is appropriate, but pay attention to the amount of time to do so.
Question two: osteoporosis can exercise, exercise what to pay attention to first walk, after jogging
Question three: osteoporosis patients choose what exercise methods are as follows:
1, strength training. Walking in the water and other strength exercises, can enhance muscle strength, can prevent osteoporosis.
2, weight-bearing aerobic exercise. Walking, climbing stairs and other weight-bearing exercises can exercise the bones of the legs and reduce bone loss.
3, flexibility training. Flexibility exercise can make the body to maintain balance and prevent falls. Do less substantial exercise, such as bending, running and so on.
Question 4: osteoporosis people go to the gym to practice those movements Help you find some information
If you are an osteoporosis patient, what kind of exercise can make bones stronger? Paul Myskowski, an endocrinologist at Virginia Mason Medical Center in Seattle and a member of the University of Washington's Clinical Committee, will tell you about the eight types of exercise that are currently considered the most useful. But before putting them into practice you'll need to consult with your doctor to see if these exercises put you at risk, and then you can work on getting good at them.
Number 1: Tai Chi
Tai Chi can be considered our national treasure in China, it's a slow, graceful exercise that emphasizes the coordination of mind and body and has bone-building properties. A study published in the journal Physicians & Sports Medicine found that Tai Chi slowed the rate of bone loss in postmenopausal women who practiced Tai Chi for 45 minutes a day, 5 times a week, for 1 year, and slowed the rate of bone loss by 1/3 compared with other people. the results of the trial were measured by bone mineral density tests.
Second: Yoga
A study published in the Journal of Yoga found that women who practiced yoga on a regular basis had increased spinal bone density. This slow, delicate movement can be an increase in the density of bones in the hips, spine, and wrists, which are prone to bone fractures.
Standing poses like Warrior I and Warrior II work the bones in the hips and thighs, while poses like Downward Dog work the bones in the wrists, upper legs, and shoulders, and poses like Cobra and Locust keep the spine healthy. In addition, yoga can also exercise one's balance, coordination, and can make one highly concentrated and keep the body in an alert state ---- so that at least one will not fall.
Third: Jogging
This is a never-ending exercise, running is popular among women whenever they want, and it's a great way to keep bones healthy. A study among nurses showed that running for four hours a week would reduce the risk of fractures by 41% (compared to those who ran for less than an hour a week). Jogging is best, although you can adjust the pace to suit your health. It's a free exercise that you can do anywhere, anytime, even if you're on the go.
Number 4: Golf
Some people may not see golf as a sport, even if the sport is aristocratic, but it's still a good sport if you're not under financial pressure. Carrying a golf bag to walk 18 holes, chasing in a large course, the action of hitting the ball also increases the amount of movement of the upper part of the body. All of this action helps to exercise the hips and spine.
Number 5: Dance
Maybe you think this is unbelievable because you've never been a ballet star, or even said that your limbs are uncoordinated, but, really, it doesn't even matter. Salsa, Samba, Rumba, Tango, SWING, Foxtrot, etc., all of these will get your heart pumping and make your hip bones oh so much healthier.
Number 6: Hiking
This way - with your feet touching the ground - increases the density of your bones, especially your hip bones, just like jogging. If you choose to climb a mountain, the process of going up and down the hill can benefit even more bones.
Number 7: Racket sports
Tennis, badminton, etc. With each stroke you strengthen the upper body holding the racket, the wrists and shoulders, and you train the hips while running, and the lower back while trying to salvage a lower positioned ball.
Eighth: strength training
Pulling dumbbells, aerobics, are all ways to increase the endurance of the body.
Precautions
If your bones are already in a weakened state, you need to pay attention to the following details when exercising:
Because the risk of fracture is much greater than normal, so be extra careful with sports that have the potential to make people fall, such as on the way down the mountain, skating.
If you have osteoporosis of the spine, avoid excessive posterior flexion when practicing yoga
Question 5: What kind of exercise can be done for osteoporosis There is a fundamental difference between the two, hyperplasia is caused by a lack of calcium, and osteoporosis is caused by the laxity of the ligaments or tendons, and both of them can be exercised appropriately.
Question six: osteoporosis easy to exercise? What exercise is the most appropriate Many people think that osteoporosis patients' bones are very fragile, easy to fracture, is not suitable for exercise. Indeed, osteoporosis patients' bones are very fragile, easy to fracture, but not unsuitable for exercise. In fact, osteoporosis is even more important to exercise. Exercise can build muscles, and strong muscles can protect bones. Here are a few exercises for osteoporosis.
Methods/steps
1
Strength training. Strength exercises, such as walking in water, build muscle strength and can prevent osteoporosis.
2
Weight-bearing aerobic exercise. Weight-bearing exercises such as walking and climbing stairs can exercise the bones of the legs and reduce bone loss.
3
Flexibility training. Flexibility exercises can keep the body in balance and prevent falls. Do fewer drastic exercises such as bending, running and so on.
Question 7: How to guide osteoporosis patients to exercise It is important to note that osteoporosis patients should avoid bending and excessive exercise to prevent damage to the spine and lower back. The most important exercises to avoid are high-intensity exercises such as high jumping and fast running. In addition, do not bend forward, twist, sit-ups, etc., otherwise it will increase the pressure on the spine.
Knowing how to exercise properly for osteoporosis patients, some other sports that require frequent bending and twisting, such as playing golf, should not be practiced to avoid injury.
Question 8: For osteoporosis, how to master the amount of exercise? If the mental state after exercise is poor, fatigue is obvious, dizziness, fatigue, and after resting the above performance is not significantly alleviated, indicating that the amount of exercise is too large, should be adjusted. The amount of exercise is mainly composed of exercise intensity, exercise time and exercise frequency
(the number of exercises) and other factors. For patients with osteoporosis, if the intensity of exercise increases, the exercise time should be shortened and the number of exercise should be reduced; while the intensity of exercise decreases, the exercise time can be extended appropriately, and the number of exercise can also
be increased.
Osteoporosis is caused by the loss of calcium, and exercise does not have much to do with, in general, appropriate exercise to help improve osteoporosis
And, middle-aged and elderly people are more prone to osteoporosis
So you have to start supplementing calcium and Falanxiu Bone Collagen, accompanied by a moderate amount of exercise, osteoporosis will be good