Most of the daily style of modern people is mainly sitting, sitting for a long time has a great impact on muscles and bones, and many people will choose to walk in the park after work as exercise. If you want to promote bone density, walking helps?
As you pass through the park, you will often see many people sweating, walking, shaking their hands, or doing all kinds of sports. Can walking as an exercise every day, with occasional swimming, prevent osteoporosis?
If you want to improve bone density, these exercises don't do much. Bone density peaks after puberty, slowly starting at age 30, losing 1% of bone mass per year, and women lose more rapidly after menopause.
Once osteoporosis is completed, the effect of the drug is limited. Prevention is better than **, and it is especially important to accumulate enough bone capital at a young age for osteoporosis prevention. According to the World Osteoporosis** (IOF), a 10% increase in bone density at a young age can delay the onset of osteoporosis for 13 years.
For people over the age of 30, weight-bearing exercise is the most effective way to delay bone loss, according to Wolf's Law, bones are used in and out, and weight-bearing can make bones gradually stronger. If it can reach 10RM, it is about 75% or more of the maximum muscle strength, and it has the effect of strengthening bones.
Healthy group (65 years old, without any pain): exercise frequency 3 days a week, 60 minutes each time, can do physical training, tennis, badminton and other more intense sports.
Elderly people (65 years old, or 50-64 years old, with obvious clinical problems or physical activity limitations): exercise frequency 2 days a week, 30 60 minutes each time, can perform progressive muscle strength training, weight climbing, brisk walking and other gentle exercises using a large number of muscle groups.
Patients with osteoporosis: T score -2 for lumbar spine, hip, or femoral neck BMD measurement in postmenopausal women and men aged 50 years5. The frequency of exercise per week is 1 3 days, and the time is 30 60 minutes each time, and the weight-bearing exercise of the lower limbs can be preferred, and then the load can be gradually increased by freehand, elastic bands, dumbbells and other tools in order.
No matter what ethnic group of people, after a period of exercise, the body will adapt, bone progress will encounter a bottleneck, at this time may wish to consider consulting a doctor or coach, increase weight training courses, give the body more stimulation, in order to effectively improve osteoporosis and increase muscle mass.
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