Winter cold air comes, the elderly out of the exercise has many inconveniences. Dancing on the square, walking in the park are fewer people. Many older people to climb the stairs, indoors to do "small swallow fly". In fact, the elderly more activity is right, but osteoporosis of the elderly patients have to pay attention to the movement. In the Chinese Medical Association recently organized a health lecture, the People's Liberation Army General Hospital, Director of Rehabilitation Medicine urn Changshui reminded the grandparents must be reasonable exercise, climbing stairs, do "Swallow Fly" such a movement is not suitable for everyone. Otherwise, a lot of osteoporosis in the elderly will accidentally sprained, may also cause fractures, it is not worth the loss.
Where is the biggest risk of osteoporosis? Fractures. It has been shown that a reasonable amount of exercise training can improve bone density, can reduce the risk of getting osteoporosis disease. The wrong kind of exercise can exacerbate osteoporosis.
Data
According to domestic statistics, patients with osteoarthritis account for about 8% of the total population, and the incidence rate of over 50 years old reaches more than 60%. It is expected that as many as 100 million people suffer from osteoarthritis, and the incidence of osteoporosis is 56% for those over 60 years old, with the incidence rate for women reaching over 60%. Currently, there are about 90 million patients with osteoporosis in our country, and if by 2050, it will increase to more than 200 million, accounting for 13.2% of the population, will seriously affect the health and quality of life of the middle-aged and elderly.
Opinion
Exercise can increase bone density
urn Changshui director introduced: there are four factors will affect the human body's bone density. The first one is the nutrition, you should eat more food that is good for calcium intake, such as drinking more milk; the second one is the hormone, a lot of osteoporosis patients' treatment need to use hormone therapy to supplement and treat. Compared with men, women after menopause, hormone levels decline, osteoporosis occurs and develops very quickly, the incidence will increase; three is genetic, genetic is also an important factor affecting osteoporosis; four is exercise, exercise is very important to the human body, lack of exercise will reduce bone density.
Exercise for the treatment or prevention of osteoporosis has four roles: one is to improve the quality and density of bone, reduce bone calcium loss, increase the density of bone trabeculae; the second is to enhance muscle function, the elderly have oligomyelitis, many people's muscles slowly began to atrophy, the movement will prevent and slow down the loss of this muscle function; the third is to improve the ability to balance; the fourth is to reduce the incidence of falls, the older the people if they fall, the more important thing is that they will be able to prevent the loss of muscle function, and the more important thing is that they will not have to worry about their health, and the less they fall. If you fall, you will suffer soft tissue damage, fractures, and even life-threatening injuries.
Reminder
Elderly people exercise
To control the intensity of the exercise
Is it true that all sports will help people with osteoporosis? Not really. The cardiovascular function, oxygen uptake and body flexibility of the elderly have declined, and blood pressure will rise during exercise. Therefore, elderly patients should pay attention to the safety of exercise, to follow the doctor's advice. Exercise is lifelong, do not care about a moment. Exercise chest tightness, shortness of breath, panic, headache, dizziness should be stopped immediately, rest and observation, serious to go to the hospital to check the blood pressure and heart rhythm. During exercise, if the pain is to stop, find a doctor to analyze the cause of pain, eliminate the solution to the pain, and then resume exercise.
Elderly patients choose to exercise, in the form of exercise, can not give their legs on the bone and joints to increase the extra burden, try to exercise in the flat ground, reduce the impact on the joints, to avoid having impact sports. In terms of exercise intensity, the amount of exercise should start from light, slowly, do not pursue large intensity, the elderly are most afraid to compare the amount of exercise and exercise intensity.
In terms of exercise time, older people should generally adhere to 30 minutes of exercise each time, and do three or four times a week.
And older people should do warm-up activities before exercise, and do relaxation exercises after exercise. Exercise to keep breathing in a smooth state, be sure to monitor the heart rate and blood pressure. Older people should increase strength training appropriately. You can stretch leather bands and lift small dumbbells. This helps to increase bone strength.
"small swallow fly", sit-ups
Not suitable for the elderly
Some older people will train the waist and back muscles, called "small swallow fly". "Swallow fly" is a good exercise, but not necessarily suitable for the elderly. Because the elderly spinal joints and intervertebral discs aging, joint hyperplasia, spinal stenosis, excessive stretching will exacerbate these problems.
Also sit-ups are not suitable. Sit-ups to the legs curled up to practice abdominal muscles, too much strength, will increase the load on the lumbar spine part of the person, so that the elderly disc metamorphosis serious, increase the risk of spinal fracture.
Q&A
Q:Now popular flat support exercise, is it suitable for the elderly to do?
A:Plank support can prevent the decline of spinal stability in the elderly. The elderly do not have to rely entirely on the elbow joint support, you can support both hands on the ground, table or wall, so that the lumbar muscles, leg muscles in a state of contraction, adhere to the 10 seconds or so, do not hold your breath, rest for a while to move around, repeated a few times on the good. Flat plate support without lumbar spine twisting and stretching, it is very helpful for osteoporosis patients to have strong bones.
There is another very important element of the flatbed exercise, which is the activation of the human core muscles. Including the diaphragm, transversus abdominis, pelvic floor muscles and multifidus muscles, when people eat duck neck, the meat inside the gnawing can not come out is the multifidus muscle. So the real connotation of plate training is to activate the basic muscle groups of our human body movements.
Q: What other exercises can older people do besides walking if they have osteoporosis?
A:Elderly patients with osteoporosis are great for walking, pedaling stationary bikes, including elliptical trainers. Tai chi and square dancing are also good exercises for middle-aged and elderly patients with osteoporosis.
Elderly people with good athletic qualities can increase the intensity of exercise, such as deep squats and sit-up training. Deep squatting is the most test of a person's flexibility and core stability control. Studies have found that older people who squat 5 times a day increase hip stability more than those who train routinely. When deep squatting, the feet should be wide enough to get the knees to the toes, and then squat down and then stand up and repeat the exercise.
Older adults can also improve their balance through balance training, such as field games and tai chi. Bone density can also be increased by vibrating equipment. The elderly who have limited mobility or less activity can use elastic band training at home. Elderly people can pull the elastic band according to their own strength, improve their muscle strength, and then relieve cervical, lumbar and knee diseases.