Suitable movement can prevent osteoporosis

Sources: health

Jilin university is the fourth hospital bone metabolic research director ZhangMengMeng

        Many studies show that long-term bed can speed up the bone loss, and landing exercise can increase the gravity of bone beneficial stimulation. Therefore, the motion is treatment of osteoporosis, improve the basic method of bone quality.

        Movement why

        Is beneficial to bone health

        Make the blood circulation to speed up, muscle contraction can make the osteoblast activity enhanced, so as to promote bone calcium absorption and utilization.

        Make endocrine function in positive change, improve body sex hormone level, improve bone metabolism.

        Outdoor sports make people more acceptable to the sun, can promote the synthesis of vitamin d, and then promote the intestinal absorption of calcium.

        To keep the sport organs coordination and balance function, make old people fall and fracture to reduce the risk of.

        Sports help to keep people optimistic, cheerful spirit, delay aging.

        Movement principle

        1. Should be suitable for the elderly physical changes. The elderly of each organ function has happened degenerative changes, each viscera reserve function is reduced, physical strength drops, adaptability is abate, therefore not suitable for strenuous exercise, according to the individual differences selecting the appropriate mode of motion.

        2. Select the amount of exercise in old people. Use heart rate to hold amount of exercise is a simple and feasible method. Generally the elderly sports for the suitable heart rate maximum heart rate of 60% ~ 80% (maximum heart rate = 220 - age). Movement of the body appear if fever, sweating, mild fatigue, muscle have acid bilges feeling, but after the break the next day can resume, feel spirit is happy, energetic, loss of appetite, sleep normal, indicates that appropriate amount of exercise. If the motion sweating, bosom frowsty, asthma, obvious fatigue, loss of appetite, sleep disorder, show that carry momentum is too big. If the motion pulse change is not big, the body without heating feeling, show that the physiological load of exercise insufficiency.

        3. Step by step, long-term persistence, comprehensive exercise. The human body to the outside environment adaptability should be gradually adjusted, so the difficulty of the movement to from simple to complex, from easy to difficult; Amount of exercise to from small to large, gradually increasing; Motion frequency should be every week 3 ~ 5 times, each time movement time should keep 30 ~ 40 minutes, and increase the sport organs of sensitive, balance, stamina and strength of exercise.

        (4) before and after exercise to prepare and finishing activities. Traveling before exercise, jogging and do gymnastics, it can improve the excitement of the central nervous system, and gradually to accelerate blood circulation and metabolic reactions, enhance the muscle ligament flexibility, so as to adapt to the needs of the movement, injury prevention. After motion should not be immediately sat down into the quiet state, but slowly move, do the action slow, gentle gymnastics do the relaxation exercise, make the movement hyperfunction body physiological function slowly return to the level before motion.

        The suitable mode of motion

        Suitable for the elderly sports mode including: taijiquan, taiji sword, hiking, a goal kick, walk or setting-up exercise, dance etc. Still can use some instrument movement, such as dumbbell, cycling, rowing machines etc increase articular mobility, enhance the muscle strength, improve the endurance and the coordination and balance function. But mountaineering, climb stairs, skip motion way easy damage knee, not suitable for old people.

        When motion note what

        Sports venues to air fresh, sunny, even no obstacle.

        Had better choose to have music accompaniment, rhythmic movement, to adjust mood and improve interest in English.

        According to the individual's age, health, physical strength and exercise habits master activity, not more than their own capacity.

        Good mastery of breathing and movement rhythm, breath wants natural fully, do not labored breathing, don't too much lower the head or has, action fluctuation shoulds not be too big.

        Have the right balance and center of gravity, prevent fall.

        Continuous movement should not be more than 2 hours.

        Have liver, kidney disease and has serious cardiovascular disease, respiratory system disease, degenerative osteoarthritis patients, should be under the guidance of a doctor to choose appropriate activities.