Lack of exercise, bones are more fragile!How to do healthy bones?

Healthy bones are the foundation of a strong body

Bone health, we can

Move as you want, enjoy life

Do you get a slight bump or fall if you get a slight bump or fall? Have you also had problems such as humpback and shortening height? This is likely to be osteoporosis.

Although people cannot stop bone degeneration caused by aging, they can delay aging and degradation through some measures. It can be said that osteoporosis is a chronic disease that can be cured.

01

The common reasons for osteoporosis are the following three:

genetic factors

If the mother suffers from osteoporosis, the probability of daughter suffering from osteoporosis will also greatly increase. Genetic factors can cause the bone density of the juniors to be lower than normal people.

Estrogen decrease

Decreasing estrogen is an important cause of osteoporosis. Women mostly decrease estrogen after ovarian resection or menopausal period, so osteoporosis is prone to occur.

lack of exercise

The probability of long -term lack of exercise has a higher probability of osteoporosis. The sports will activate the activity of osteocytes by mechanical stimulation and promote the formation of bone. Instead, lack of exercise, the activity of osteosocytes is difficult to activate, so it is more likely to occur in osteoporosis.

In addition, the probability of long -term bed rest and people with long -term fracture fixation is much higher than that of osteoporosis than others. When the static removal, the amount of muscle activity decreases accordingly, the stimulation of the muscles is also reduced, and the bone mother cells gradually decrease, which further destroys the normal bone metabolism in the body. At this time, bone break cells will become extremely active, which will cause calcium loss in the bones and eventually cause osteoporosis.

02

How to control osteoporosis through exercise:

For young people, sufficient exercise can obtain higher bone volume reserves, and can effectively avoid the faster loss of bone loss after the age. Although the elderly do not have the effect of increasing bone density, it can slow down the loss of bone volume of the force part.

Storage of bones and slowing bone loss, starting from when young, starting more exercise before 40 years old. However, not all sports can achieve the ideal effect.

Exercise that cannot improve bone density: riding bicycles, swimming, etc.

Exercise that helps enhance bone density: heavy aerobic exercise.

年轻人可以做些强度高的运动，如跳绳，每周3到6天，每天跳跃约50次，离地约8公分；慢跑，每周至少2~3次，每次20分钟，不必追求速度Essence

The elderly can walk quickly, 3 days a week, 45 ~ 60 minutes a day, and can walk slowly and slowly. For people or elderly people who are already risky, they should avoid jumping, spine anterior bending, and transporting heavy objects.

In addition to the scientific movement,

Healthy bones can be done!

"Healthy Bone" Core information:

Nutrition, exercise, and sun exposure are conducive to promoting or maintaining bone mass

Scientific exercise anti -damage, love to protect the whole body bones and joints, and maintain continuous action

Children and adolescents have positive posture and body, and they have been exercised for a long time

People over the age of 40 should detect and understand their own bone density to prevent osteoporosis

The elderly should pay attention to the practice of strength and balance ability to prevent falling fractures

Focus on bone health,

Only to enjoy a beautiful life!

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