“The old bones are old, and the bones are nourished first.” When people reach a certain age, they will more or less suffer from inconvenience in their legs and feet, and even fall. Among them, osteoporosis is one of the main causes of bone diseases, but many people ignore this common disease.
When osteoporosis occurs, the bone is like wood eaten by termites, and the bone fragility increases, and it is easy to fall and fracture. There are statistics: 1/3 of women and 1/5 of men will suffer a fracture after the age of 50, and 20% of hip fracture patients will die within 6 months after the fracture. The risk can be imagined.
“China Osteoporosis White Paper” pointed out that at least nearly 70 million people in my country suffer from osteoporosis, and another 210 million people have lower than normal bone mass standard, there is a risk of osteoporosis.
How are your bones? Has the disease occurred silently? Experts say that by comparing the numerical difference between our height and arm length, we can self-assess the risk of osteoporosis! Hurry up and watch the short video below to learn about the specific test method~
If you want to prevent or improve osteoporosis, in addition to supplementing calcium through diet, it is also very important to exercise moderately! If you can apply longitudinal force to the bone, you can make the peak bone mass higher and reduce the risk of osteoporosis later. This is equivalent to making more money when you are young, and the economy will be better off when you are old.
How to do it? Experts recommend 3 simple little movements for everyone, let’s learn together~
①Vertical push-ups
Stand facing the wall, open your hands shoulder-width apart, and support the wall Face, slowly bend your elbows, bring your upper body as close to the wall as possible, and slowly straighten your arms. Do it 20 times a day for 10 seconds each time, which can exercise the bone strength of the upper limbs.
②Anti-yoga belt
Prepare a yoga belt, hold one foot still, and try to move the other foot outward Stretch against the tension of the yoga strap. Do it once for 20 seconds, 20 times a day on each foot, to exercise the ankle joint.
③Squats
Put your feet shoulder-width apart, lift your arms up to the level of your shoulders, make half fists with both hands, then slowly Squat down slowly. It is best to stick to each squat for 5 seconds and do it 10 times a day. Osteoporosis patients and the elderly are advised to do what they can under the protection of their families.
(I am a doctor’s official WeChat)