Do you often have back pain, lower back pain and hunchback? Be careful, it may be osteoporosis, and if it is serious, it may easily fracture, which should not be underestimated. The doctor suggested that in addition to supplementing calcium and bones through diet, exercise can also stimulate bone absorption of nutrients and increase bone density. Simple pole exercises can reverse osteoporosis and sarcopenia.
Women are easy to lose bone after menopause, the sooner the better
According to the data from the National Health Administration, most osteoporosis has no obvious symptoms. Some middle-aged and elderly patients may only have changes in appearance such as shorter height and hunchback. Patients usually do not feel that their bones are loose, but as long as they fall slightly, or suddenly exert too much external force, For example, bending over to carry objects may cause fractures. Severe pain, inability to move, and possible long-term disability after fractures can affect healthy quality of life and even lead to death.
The bone mass of the human skeleton will reach its peak around the age of 20 to 30, and then the bone mass will gradually decrease. After menopause, due to the decrease of hormones, the bone loss rate of women will be accelerated, and “osteoporosis” is more likely to occur. It is recommended to start “saving bone” from a young age. All age groups also need to take in balanced and sufficient nutrients to maintain bone health, such as supplementing calcium, vitamin D3 and protein, and maintaining an appropriate weight.
Simple Bucket Exercise Improves Bone Density
Guo Jianzhong, a physician in the emergency department of Kangning Hospital, said that vertical weight-bearing exercise can best stimulate bone growth, improve bone density, and make bones stronger; and vertical weight-bearing exercise is also very simple. When carrying a bucket full of 5 kg of water, be careful not to bend over to take it. You should squat down and straighten your back before taking the bucket, so as not to hurt the spine, or put the bucket on the table before taking it to avoid bending over; lift the bucket After holding it in your hand and walking normally, it is a kind of weight-bearing stimulation. If you feel bored, you can play it as a delivery game. After you bring the bucket to the designated point for your family, it will be regarded as the delivery.
The more you move, the richer you will become, and the more incentives for the elderly to exercise
The second type of exercise is to use a shoulder pole and attach elastic bands on both sides to tie the money box. After the shoulder pole is placed on the shoulders, the elastic band will shake and become unstable. As soon as you walk, you can induce core strength and naturally activate the small muscles to stabilize. Pole, “one day a farmer, one day no disease”. You can also put 50 yuan coins into the money box each time, so that the elderly will get richer as they move around, or you can encourage foreign workers to accompany the elderly to exercise.
◎ Consultant / Guo Jian, Chinese Physician
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