How to prevent osteoporosis through exercise?

1. Develop exercise habits gradually

In the prevention of osteoporosis, middle-aged and elderly people who are not used to exercising must first gradually develop the habit of exercising because of their poor physical condition. Therefore, at the initial stage, middle-aged and elderly people should not pursue efficiency, but choose a way that suits them and stick to it for a long time. After developing exercise habits, the body has already improved to a certain extent and there exists a certain exercise base, so the later exercise will not be too much of a burden.

2. Long-term resistance training

Some older people think they are weak and have insufficient strength, so they ignore resistance training exercises, but in fact this kind of exercise is very helpful for the bones. Resistance training includes anaerobic exercises such as push-ups or dumbbells. When older people exercise, there is a certain risk of injury, but if they can do it safely, they can improve bone density and promote bone health.

3. Adjust the intensity of exercise appropriately

In the process of exercise, the elderly need to adjust the intensity of exercise according to their physical condition, because the bones are like scaffolding and have to withstand different external forces and stimuli every day, so the tolerance capacity of the bones is different under different circumstances. Therefore, during the prevention of osteoporosis, elderly people should continuously adjust the intensity of exercise according to their physical condition, so that they can achieve the effect of exercise and also ensure their own safety.

4. Selecting exercise according to bone disease

The elderly also need to consider their own skeletal diseases when exercising, because some orthopaedic diseases are targeted and can cause damage during local exercise, such as cervical spondylosis, osteophytes or arthritis, which often occur in the elderly. When these problems occur, older people should try to avoid local exercise and take proper care of them, otherwise the process of whole body exercise will increase the pressure on local joints and bones.

5. Long hours of aerobic exercise

In addition to strength training, the elderly also need aerobic exercise to maintain cardiorespiratory function, so that the bones also have certain benefits, not only to improve muscle strength, but also to improve physical flexibility, which can form a protection for the bones. Older people can choose to swim or jog for exercise, which is not only less likely to damage the body, but can also fully help to regulate the muscles and bones during the exercise process.

Older people who want to prevent osteoporosis need to start developing habits as soon as possible, especially as physical fitness begins to deteriorate, which means that bone loss begins and the probability of osteoporosis gradually increases. It is therefore vital to develop the habit of exercise early on, as long-term exercise is the only way to prevent osteoporosis.