What is the exercise method of osteoporosis?
spine
Walking training, 5000- 10000 steps per day (about 2000? 3000 meters), it can effectively maintain the bone salt content of spine and limbs, and the bone mass decreases within 1000 steps per day, and the bone mass increases slightly above 10000 steps, with a moderate range.
hardworking
Daily static posture training, such as sitting or standing, should straighten the back, shrink the abdomen and buttocks, or sit up straight by the back of the chair. When lying flat, lie on your back with a low pillow, so that you can straighten your back and sleep on a hard bed.
whole body
Explosiveness and endurance sports training. It is found that explosive force and endurance exercise can maintain and increase bone mass, and proper insertion of explosive force exercise in endurance exercise can also prevent fatigue fracture. It is suggested that the elderly jog 2000 ~ 5000 meters every day according to their physical condition, while young people recommend explosive sports that sprint 50 ~ 100 meters every day.
arm
Grip strength training, which lasts for more than 30 minutes every day, is very effective for preventing and treating osteoporosis in the distal radius (located outside the forearm) and proximal humerus (that is, upper arm bone), and it is also a relatively high incidence of fractures. This method is especially suitable for the elderly. Old people can use local materials at home, use mineral water bottles instead of dumbbells, twist towels and fitness balls.
thighbone
Can push-ups be done twice a day? Three times, 20 each time? 50 times, can prevent and treat osteoporosis in proximal humerus, proximal femur (commonly known as femur) and distal radius, and is suitable for middle-aged and young people. Older people can do diagonal bracing according to their own abilities, such as doing push-ups against the wall.
Arms and legs
Stretching or isometric exercise. The lateral lifting of upper limbs can prevent and treat osteoporosis of humerus and radius; Keeping the leg straight backwards can prevent and treat osteoporosis in the proximal femur. You might as well do 1-2 times a day and 3 times a week.
Treatment of osteoporosis
1, diet therapy
Malnutrition is one of the important causes of osteoporosis. Bone is composed of calcium, phosphorus and protein, and all elements must be kept at a relatively stable level. No matter which element is too high or too low, it will have an impact on bones. Therefore, a reasonable diet structure and a reasonable supply of protein, calcium, phosphorus, vitamins and trace elements are one of the main links in the prevention and treatment of osteoporosis.
Reasonable dietary structure: refers to protein, carbohydrate, fat, vitamins, inorganic salts, dietary fiber, etc. In the diet, we must have a complete variety, appropriate quantity and reasonable proportion, so that all kinds of nutrients in the human body can reach a balanced state.
2. Exercise therapy
Life lies in exercise, and exercise is necessary for anyone. Proper physical exercise can improve the body's resistance to diseases and improve the health level of the body. For patients with osteoporosis, exercise is a necessary and fearful thing, fearing that exercise will lead to fracture and female exercise will lead to bone loss such as amenorrhea. But osteoporosis needs exercise to increase bone mass, so it is very important for osteoporosis patients to choose exercise.
Choice of exercise mode: Dancing, walking, jogging, climbing mountains, stairs, playing football or playing ball all exert pressure on bones in the longitudinal direction of the body, which is not easy to cause fractures.
3. Western medicine treatment
There are many kinds of drugs to treat osteoporosis, which are divided into bone resorption inhibitors to prevent bone loss and bone formation stimulators to promote bone formation. Therefore, drug treatment is comprehensive treatment, and calcium should be supplemented by other preparations. To achieve an increase in bone mass.
Calcium supplement: it is the basis of treating osteoporosis. First, calcium supplements with less irritation to the gastrointestinal tract should be selected to ensure the function of the gastrointestinal tract. In order to maintain the stability of blood calcium level, it is recommended to supplement calcium at night, and the effect is better. Calcium should be supplemented with other nutrients: vitamin D, phosphorus, acidic medium and protein.
4, Chinese medicine treatment
Not in Chinese medicine in China? Osteoporosis? This semester, is this disease planned by Chinese medicine? In vain? And spleen and kidney are the fundamental positions of diseases in traditional Chinese medicine. And Chinese medicine treatment has a certain effect on osteoporosis.
Shenqi Pills: Radix Aconiti Lateralis Preparata, Cortex Cinnamomi, Radix Rehmanniae Preparata, Rhizoma Dioscoreae, Cortex Moutan, Alismatis Rhizoma, Poria, Cornus officinalis, etc.
Efficacy: Warming spleen and kidney.
5. Physical therapy
For patients with osteoporosis, physical therapy can be used to treat low back pain in addition to functional exercise of low back muscles.
Physical therapy: apply hot water bottle and hot towel to the painful part, infrared ray, ultrasonic wave, short wave, magnetic therapy, massage and other therapies.
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