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Exercise class|Scientific strength training should be carried out even for osteoporosis
Exercise class
Osteoporosis is a chronic metabolic bone disease characterized by a decrease in bone mass, a decrease in bone strength and an increase in bone brittleness caused by the destruction of the microstructure of bone tissue. With the increase of age, the threat of osteoporosis to health is more and more prominent.
Sichuan Institute of Sports Science professionals said that in daily life, post-menopausal women, family history of the population, smoking and other bad habits of the population, born with small bones of the population, lack of exercise in the population, long-term use of hormones or anti-gastric drug population, do not like the sun crowd, chronic kidney disease, gastrointestinal diseases, vitamin deficiency, and other nine types of people to early detection of osteoporosis problems, and actively Do a good job of prevention and treatment.
People suffering from osteoporosis have fragile bones, such as coughing, light activities, bending over to pick up things, turn back and turn around, holding a child, lifting heavy objects with force, etc. are prone to fracture. Experts say that the symptom is not noticeable in the early stages and is only detected during X-rays or bone density tests. In more serious cases, low back pain occurs, and the pain symptoms are reduced when lying on the back or sitting, and the pain is aggravated when standing upright and reaching back or standing for a long time or sitting for a long period of time, so that you can't bear weight or the ability to bear weight decreases.
Exercise, on the other hand, has a positive effect on the increase of bone density, prevention of osteoporosis and strengthening of bone structure. Aerobic exercise and strength training are both effective forms of exercise, such as walking, running, swimming, push-ups and gym equipment exercises. Aerobic exercise should last 40-60 minutes per session, and the frequency of exercise should be such that no fatigue is felt on the following day; strength exercise should be performed 2-3 times per week, with 3-6 sets of each movement per session, and each session should last for more than 30 minutes. Aerobic and resistance exercises can be spaced out, e.g., aerobic exercise on Monday, Wednesday, and Friday; resistance exercise on Tuesday, Thursday, and Saturday. Stretching and flexibility exercises can be interspersed with pre-exercise warm-up or post-exercise finishing and relaxation.
It is also important to consume proper calcium in a scientific manner. Vitamin D helps us to absorb and utilize the calcium we consume more effectively, thus promoting healthy bone development and maintenance. Increase the length of outdoor activities, through the sun, so that ultraviolet radiation makes the body synthesize vitamin D to increase the absorption of calcium.
The State General Administration of Sports Sports Medicine Institute of Sports Hospital said that everyone summer sunscreen measures more and more in place, but at the same time do a good job of sunscreen, every day also need to set aside more than half an hour of time in the sun, in order to promote the absorption of calcium, to protect the health of the body. It can also promote the body's blood circulation, enhance the body's metabolism, regulate the central nervous system, enhance the skin's resistance.
Summer sunbathing choice in the morning and evening, but not too early or too late, to ensure that a certain intensity of ultraviolet rays, generally eight or nine o'clock in the morning or four or five o'clock in the evening is appropriate. When the weather is cool, you can sunbathe your head, face and hands and feet, and if the temperature is too high, you can expose your limbs and torso, so that all parts of the body receive daylight in a balanced way. Make sure you get at least 30 minutes to an hour of sunlight a day to promote vitamin D synthesis.
Don't sunbathe through glass, as the ultraviolet rays in sunlight are blocked by glass, making it difficult to promote vitamin D synthesis, and to a certain extent, affecting the body's absorption of calcium. Do not sunbathe at noon, because this time of day has the strongest ultraviolet rays, which can easily cause damage to the skin.
Source: China Sports Daily