With the increase in the aging of the population, the number of people with osteoporosis has also become more and more, this kind of disease also belongs to a high incidence of middle-aged and elderly people, so it is recommended that you can improve the bone mineral density through exercise, to achieve the purpose of preventing osteoporosis; in the outdoors, you can also get more sunshine, which is conducive to the absorption of calcium. Exercise and sun exposure are the main means of preventing osteoporosis. Recommended the following five exercise methods:
1, in sitting, standing, lying straight back
In sitting or standing, to straight back, contraction of the abdomen, buttocks, or by the back of the chair to sit straight. When lying down, try to lie flat on your back, don't put your pillow too high, keep your back straight, and don't make the bed too soft.
2, walk 5,000-10,000 steps a day or jogging 2,000-5,000 meters
Walking the equivalent of 2-3 kilometers a day can be effective in maintaining the bone salt content of the spine and limbs. If the number of steps taken in a day is less than 1,000, bone mass will decrease, and more than 10,000 steps bone mass will increase less significantly.
Jogging is a more endurance-testing exercise that can maintain and increase bone mass and prevent fatigue fractures.
3, 30 minutes a day to practice grip strength
This method is very suitable for middle-aged and elderly people, every day to do, for the prevention of osteoporosis of the hand is very effective, after all, the hand is also a relatively high incidence of fracture parts.
4, resistance training is the most beneficial exercise for the bones, including push-ups, dumbbells, barbells and other items, but middle-aged and elderly people should pay extra attention to avoid sports injuries, it is recommended that the exercise 3-5 times a week, each time lasts about half an hour.
5, aerobic training , such as walking, swimming and other aerobic exercise can enhance cardiorespiratory fitness, stretching muscles to improve body flexibility, the bones are also good. It is recommended to adhere to 3 to 5 days a week, 30 minutes a day.
Everyone's osteoporosis site is different, it is best to go to the hospital to do a test in the targeted development of suitable for their own exercise program, in the training should be gradual and progressive, gradually increase the force, do not force too much.