A little more health concerns, less disease concerns
Osteoporosis is the most common bone disease. It is a systemic bone disease characterized by low bone mass and damage to the microstructure of bone tissue , resulting in increased bone fragility and prone to fractures. The exercise method of osteoporosis patients is mainly to do the best of their ability, appropriate aerobic exercise and anaerobic exercise. Especially when performing a certain amount of aerobic exercise outdoors, it will be conducive to the recovery of osteoporosis. So how should middle-aged and elderly friends suffering from osteoporosis perform functional exercise? Let's learn about it together.
Osteoporosis patients mainly include the following aspects:
1. Exercise mode
a. Aerobic exercises can be performed: such as jogging, brisk walking, dancing aerobic exercises, etc. Due to mechanical pressure, it can directly stimulate bone formation, inhibit the patient's bone resorption, and increase the blood flow of the bone;
b. Balanced exercises should be performed: such as Tai Chi , dancing, etc., which can improve the patient's balance ability and sensitivity;
c. Muscle strength training should be performed: including resistance exercise and isotonic exercise.
2. Sports
Osteoporosis is mainly common in elderly patients because as they age, calcium in the body will gradually lose, so they are prone to diseases such as osteoporosis. In daily life, physical exercise is required, and the choice of sports should be purposeful. For example, climbing a staircase can prevent osteoporosis of the femur and hip bones, and gymnastics training can prevent fractures caused by lumbar osteoporosis, gradually increase resistance ability, and is an important method to promote the gradual recovery of osteoporosis of the bone. You can also exercise specifically for local areas. You can exercise your waist and back by practicing Tai Chi, swimming, etc. to relax the muscles of the waist and back, and also promote the relief of osteoporosis.
3. Exercise volume
In terms of exercise intensity, you must do functional exercises within your ability. In the range of no pain and fatigue, the greater the exercise intensity, the greater the stress stimulation to the bone, and the more conducive to the maintenance and improvement of bone density . There is no unified time standard for exercise time, but for general aerobic exercise, the exercise intensity can be shorter, the exercise intensity can be smaller, and the exercise intensity can be slightly longer. Do some exercises that should be carried as little as possible, such as not doing exercises such as running and jumping or some exercises that should be carried.
4. Exercise frequency
is based on the degree of fatigue the next day, and it is generally appropriate to use 3 or 5 times a week. On the phased issues of exercise, we should adhere to long-term, planned and regular exercise and establish good living habits.
In short, osteoporosis is a chronic disease that involves various tissues and organs such as bones and muscles, and needs comprehensive prevention and treatment. While conventional medication and surgical treatment, active and standardized functional exercise can not only improve bone density and reduce fracture occurrence, but also promote the recovery of patients' lives and work abilities. The exercise of middle-aged and elderly people should be progressive step by step and persevere. People who never exercise must pay attention to the increase in exercise slowly to prevent muscle strains caused by excessive exercise.
Middle-aged and elderly friends with osteoporosis should now know how to perform functional exercises.
Medical science popularization, for reference only, cannot replace offline medical treatment
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