Weightlifting training

Calcium supplementation and osteoporosis drugs can end bone loss. The process of allowing bones to renew themselves. Bones need the stimulation of pressure to become stronger, which is that weight-bearing training can make bones stronger. You should consult a sports medicine doctor before starting any sports training. Ask them to design an exercise prescription for you that suits your physical characteristics. Suggestion: insist on walking every day. Walking, jogging and relaxing aerobic exercise can make bones and muscles defying gravity-it's the bones that bear the pressure. Make bones stronger. Riding a bike is a good way for bones. It provides some resistance, which can improve muscles and strengthen bones. If possible, do 30-minute weight training five times a week. At least 30 minutes of training three times a week. The training of core muscle strength is very important. Doing abdominal and lumbar muscle training, yoga, Pilates and Tai Ji Chuan can make the spine stable. Strengthening the muscles around the spine can increase the stability of the spine, while yoga, Pilates and Tai Ji Chuan can help you have a good balance. It is good to prevent falls. If you do yoga, Pilates, Tai Ji Chuan training, you must listen to the guidance of your tutor, and under the professional supervision, ensure the minimum risk of injury in sports.

Quit smoking and drinking.

No smoking, moderate drinking (moderate drinking). Nicotine is harmful to bones. The act of smoking will counteract all the effects of drugs. Moderate drinking is good for the human body. The frequency is 1~2 times per week. Excessive drinking can cause bone loss. Smoking and excessive drinking can cause serious damage to bones.