2023/12/17
“Doctor, I see you said exercise can strengthen muscles, but does exercise help bones?” Yes, but not all exercises can.
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4 common exercises can help improve bone loss
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Tai Chi and cycling have little improvement effect, but it is still important to develop exercise habits
4 common exercises can help improve bone loss
Yan Kelun, the attending physician of orthopedics, mentioned in the “warm talk of Taichung Guangtian Orthopedics Dr. Yan Kelun Specializing in Spinal Joint Osteoporosis – Bone and Tendon Chinese and Foreign Affairs” that the “Clinical Treatment Guidelines for Osteoporosis” issued by the National Health Service include Mentioned the positive and negative effects of different exercises on improving osteoporosis, and shared several exercises that are helpful in improving osteoporosis:
walk
Walking has a very obvious effect on improving the bone density of the femoral neck, and fast walking has a better effect than slow walking!
jogging/running
Jogging can effectively improve the bone density of adults’ lumbar spine, femoral neck and calcaneus. Continuous running training can reduce bone density loss in related parts.
Climb stairs
Climbing stairs is also a simple and effective exercise. It can improve bone density in multiple locations such as the lumbar spine, femoral neck, and proximal femur.
Retrain
Research shows that resistance/weight exercise can effectively improve bone density in the lumbar spine and femoral neck. To sum up, it requires weight-bearing (for example, the femur carries the weight of the upper body) and impact (for example, there will be “slight impact” when running or brisk walking) to be effective.
Tai Chi and cycling have little improvement effect, but it is still important to develop exercise habits
Some friends love mountain climbing and carry equipment on their backs, which is very helpful in improving osteoporosis. On the other hand, cycling, swimming, and Tai Chi, which are popular among many elders in recent years, have little effect on improving osteoporosis.
However, improving osteoporosis is not the only purpose of exercise. Please don’t give up your favorite exercise because it “doesn’t help bone quality.” You still need to develop the habit of exercise. More importantly, remember to do your best and don’t get hurt!
👌This article is written by【Tokoharu Monthly】Authorization
arts/Check out “4 types of exercise” to help improve bone loss!Medical stimulation is effective. Don’t be afraid to climb stairs.
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Further reading:
．Don’t just think about milk when supplementing calcium! 1 picture shows “Top 10 high-calcium anti-bone bone ingredients”. Kiwi fruit and shiitake mushrooms are both useful.
．“Two signs of body appearance” may be bone loss!Experts reveal the “culprit of calcium loss”: don’t like to bask in the sun, suffer from exercise
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2023-12-17 09:37:56
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