As the years go by, bone will gradually lose, and osteoporosis is a problem that both men and women face. Menopausal women and elderly people over the age of 65 can slow down the rate of bone loss through moderate and simple weight-bearing exercises, such as “standing on one foot”, enhance a good sense of balance in the body, and avoid falling and fractures.
It has been confirmed that people who can stand on one foot for a long time are less likely to fall or fracture.Continuing to practice standing on one foot not only strengthensmusclecan prevent osteoporosis.
Standing on one foot does not require a spacious place, it can be done anytime, anywhere, and it can be promoted in a very short timeskeletonThe formation is quite sporty.
methodone:Hang your hands down naturally, raise one foot about 5 cm off the ground, stand for 1 minute, and practice 6 times with each foot, once in the morning, noon and evening.
Method Two:Put your hands on your sides naturally, raise your feet about 20 cm in turn, stand for 30 seconds, and stand for about 15 to 20 minutes a day.
Raise the legs up, exercise the thighs, etc.muscleThe effect will be better. However, it is not easy for the elderly to maintain balance, so you can ask the elderly to lift their feet and take a step forward, and keep 5 cm off the ground without landing.
Either way is fine, but do what you can. If you can’t lift your feet by 20 cm at the beginning, you can leave the ground slightly. For those who cannot last for 1 minute, slowly increase the number of seconds according to their own situation.
When standing on one foot, safety is very important, be careful not to fall. Because some people suddenly have insufficient muscle strength, and suddenly their legs are weak and fall. In particular, elderly people who are often dizzy or have poor balance should be more careful to avoid falling and breaking bones. It is mainly practiced on a non-slippery floor. At first, you can do it with one hand on a wall or a chair.
In addition to standing on one foot, skipping rope and tiptoeing are also simple weight-bearing exercises that can be done at any time. But these exercises should be done according to their own conditions. Some elderly people may struggle to stand on one foot, but some elderly people are in good condition enough to go to the gym. Menopausal women and young people who don’t have time to go to the gym can choose exercise methods such as standing on one foot, skipping rope, and tiptoeing.
Three benefits of standing on one foot
Simple weight-bearing exercises such as standing on one foot or skipping rope and tiptoeing can bring three major benefits to the human body in addition to preventing osteoporosis.
1. Increase muscle strength and protect knee joints
Standing on one foot, skipping rope, and tiptoeing can exercise your thigh muscles. Standing on one foot mainly exercises the quadriceps on the front of the thigh, which can strengthen the tension and support of the knee joint and the ligaments near the joint, so that the joint is not easy to degenerate.
When standing on one foot, it is equivalent to concentrating the weight evenly distributed on both feet on one foot, increasing the bearing weight of the knee and foot on one side, pushing the bones and stimulating osteoblasts.
2. Improve basal metabolism and promote fat burning
There are the largest muscles in the body around the thighs. Exercising the muscles of the thighs can help increase the basal metabolism, so that the body can effectively burn sugar, fat, and eliminate visceral fat.Moreover, most people with strong thigh musclesskeletonStrong, vascular youthful and supple.
3. Increase Osteocalcin
Weight-bearing exercise can increase the force of bone squeezing, stimulate the release of “osteocalcin” from the bones, and activate the organs throughout the body. Osteocalcin is a very important element in various biochemical cycles of the human body. The increase of osteocalcin through weight-bearing exercise helps the body’s various organs and tissues to have a more healthy mechanism during biochemical circulation.
Professor Ota Hiroaki, head of the Women’s Medical Department of the Sanno Medical Center, Japan International Medical and Welfare University, introduced that osteocalcin can maintain the combination of nerve cells, improve memory and cognitive function, improve liver and kidney function, prevent arteriosclerosis, benefit the intestines and lower blood sugar. value.
Can I stand on one foot with knee pain?
Whether it’s standing on one foot, jumping rope or tiptoeing, the premise of doing these movements is that the knee is free of pain and has sufficient muscle strength.
If the knee has been injured, it will be painful to do these movements. Experts suggest that you can sit on a chair to train your muscles first, and then do weight-bearing movements such as standing on one foot.
The method is to sit and straighten the knee joint, keep the knee and thigh level, and then take turns hooking the instep and pressing the instep. This exercise can first train the quadriceps on the front of the thigh and relieve knee discomfort.
The more you don’t move because of the pain, the faster your knee will degenerate. In today’s society, some women hope that their thighs can be kept slender and less fleshy, and they do not exercise, so that the knees are easy to degenerate, and knee discomfort occurs around the age of 30.
Sun exposure, vitamin D supplementation, dietary calcium supplementation
To prevent osteoporosis, in addition to weight-bearing exercise, sun exposure and calcium supplementation are also required.
Vitamin D, also known as the “sunshine vitamin,” has a lot of benefits for your body and mind by allowing your skin to soak in sunlight. A natural source of vitamins can be enjoyed outdoors every day. Once the skin is exposed to sunlight, the body can absorb and convert it into this powerful nutrient: vitamin D.
It is recommended to spend 15 minutes in the sun a day. Generally healthy people can make their bodies synthesize vitamin D3 by bathing in the sun. Vitamin D will increase the absorption of calcium in the small intestine and reduce the excretion of calcium by the kidneys, maintain a stable balance of calcium in the blood, and maintain healthy bones.
Calcium is important for bone health, and the average person needs 800 to 1,000 mg of calcium a day. Pregnant women, osteoporosis patients, and developing adolescents need 1,200 mg of calcium a day.
Calcium is commonly obtained from food, including: oily fish such as salmon, sardines, and mackerel. There are also milk, tofu, dried small fish, willow fish and seaweed food such as seaweed, kelp, and kelp sprouts.
Calcium tablets are also one of the options for calcium supplementation. Chen Yizi, an attending physician at Taiwan Rongxin Orthopaedic Clinic, pointed out that calcium supplementation is not recommended for generally healthy people; if patients need calcium tablets, calcium citrate and chelated calcium can be selected. This kind of calcium tablets will automatically decompose into the body, and can be eaten on an empty stomach, and calcium can stabilize the nerves, so eating before going to bed helps sleep. Calcium carbonate is not recommended. The disadvantage is that it is prone to intestinal gas, and it is not recommended for people with stone constitution.
While supplementing calcium, it is also necessary to take care of gastrointestinal function so that the body can effectively absorb it. Eating vinegar in the diet can speed up the absorption of calcium by the body. And avoid high-salt and high-fat foods and wine, coffee, cola and tea, so as not to affect the absorption of calcium. Also, eat less foods high in oxalate such as spinach, as oxalate can easily combine with calcium to form stones.
(Editor in charge: Li Hong)
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