A good exercise a bone 
 
 
Beijing jishuitan hospital, deputy director of the osteoporosis clinic doctor Zhang Lianyu 
 
 
Source: life times 

        Sports not only can promote calcium absorption, increase the bone cortex blood flow, promote the formation of bone, also can increase muscle strength, enhance the joint flexibility, prevention of falls and fractures, the following 6 kinds of effect is better. 
 
        Straight back. Professional position is static, such as sitting or standing, straight back, shrink abdomen, buttock, by the back of the chair or sit up straight. Should lie flat on his back as far as possible when lying, the pillow don't is too high, back straight, bed board can't be too soft. 
 
        Take 5000 ~ 10000 steps each day. This is equivalent to 2 ~ 3 kilometers, can effectively maintain the spine and extremities bone salt content. If one day walk steps of less than 1000 steps, bone will decline, more than 10000 steps increase bone mass is not obvious. 
 
        Grip strength for 30 minutes. Insist to do every day, for the prevention and control of radial distal (located in the lateral forearm), humerus (upper arm bone) osteoporosis is very effective, at the bottom of the two is also a relatively high incidence of broken part, this method is especially suitable for old friends. 
 
        Jogging in the 2000 ~ 5000 meters. Study found that explosive force and endurance exercise can maintain and increase bone mass, more appropriate in endurance sports with explosive movement, also can prevent the fatigue fracture. Recommended for old people according to their own physical condition, 2000 ~ 5000 m jogging endurance exercise every day, young people are recommended explosive force of 50 ~ 100 m sprint exercise every day. 
 
        Two or three times a day push-ups. For the young people, do 2 ~ 3 times a day, every time 20 ~ 50 push-ups, of femoral proximal (commonly known as thighbone), proximal humerus, radius distal osteoporosis have certain prevention and cure function. Old friends, can according to their abilities, do diagonal brace, such as do push-ups at the wall. 
 
        Stretch or isometric exercise. Arms levelly obeying remains the same, can prevent the humerus, radius of osteoporosis; Straight leg back remains the same, to prevention and treatment of proximal femoral bone loss. Might as well do 1 ~ 2 times a day, three times a week. 
 
        What need reminds is, everyone good hair part of osteoporosis is different, had better accept Kang Fushi check evaluation before training, and to develop suitable training plan accordingly. Training must be step by step, gradually stronger. Exercise therapy is one of the methods for prevention and treatment of osteoporosis, only if has been diagnosed with osteoporosis, should follow the doctor's advice, cooperate with other treatments.
 
 
 
The original link: http://paper.people.com.cn/smsb/html/2014-09/02/content_1471601.htm