Osteoporosis is a common disease in middle-aged and elderly people, which is easy to prevent and difficult to treat. Many patients only emphasize calcium supplementation, ignoring the importance of exercise. Of course, the exercise to prevent osteoporosis needs science and follows the following principles and methods.

1. Choose appropriate exercise methods and programs. Middle-aged and elderly people are no longer suitable for simply using sports with excessive load and explosive power. They should choose walking, jogging, cycling and jumping in place. According to the research, different sports events and ways have site-specific effects on increasing bone mineral density. For example, gymnastics training is helpful to prevent lumbar osteoporosis, and persistent training is also helpful to rehabilitation. Generally speaking, if you simply consider it from the perspective of prevention, you only need to use fitness jogging or insist on walking; If you have mild osteoporosis, it is recommended to ride a fixed bike, jog and jump in place. If you have obvious osteoporosis and your hands and feet are not very flexible, you can walk indoors to improve your balance function, even if you are in bed, you can do some gentle movements.

2. Pay attention to the amount of exercise. Theoretically, the greater the amount or intensity of exercise, the greater the intensity of bone stimulation, which is more conducive to the maintenance and improvement of bone mineral density. However, middle-aged and elderly people can only step by step and avoid strenuous exercise. It's best to exercise with less intensity and longer exercise time. The intensity of exercise frequency should be based on not feeling tired the next day, and it is advisable to insist on 3~5 times a week. Individuals who need to stay in bed for a long time due to fractures or some reasons should also try to stick to passive exercise in bed to minimize bone loss.

3. Pay attention to safety in daily life. The key to osteoporosis is that it is easy to cause fractures, so we should be vigilant in our daily life and not take it lightly. Generally, it is not advisable to sleep in a bed that is too hard, and the pillow should not be too high; Try to avoid bending over or lifting heavy objects; When picking up things on the ground, first squat down and keep your back straight; Don't stand on one foot, wear pants; Bedroom floor and bathroom should pay attention to anti-slip; Usually move slowly, pay attention to walking and avoid falling. In a word, we can't ignore the safety of life details, and fractures often happen inadvertently.