She insists on taking vitamin D3 every day. See the figure below. Vitamin D3 complete 5000+A+K2+E, which can be bought in JD.COM Chulan overseas franchise store.
Every day, she insists on walking, playing Tai Ji Chuan and lifting some light things to improve her upper body strength.
The following are the recommendations of Mayo Clinic in the United States for patients with osteoporosis. Our mother also arranged her own personal exercise plan according to this guidance. * * * Reference.
Exercise for patients with osteoporosis: Keep a safe way to exercise. If you have osteoporosis, you may mistakenly think that exercise will lead to fractures. In fact, exercising muscles is more helpful to protect bone health.
Osteoporosis is the main cause of fracture in elderly women. Osteoporosis often leads to hip and spine fractures-seriously affecting your mobility and independence.
How to reduce the risk of these life-changing injuries? Exercise is an effective method to improve osteoporosis.
Some types of exercise can enhance the toughness and strength of muscles and bones, while other types of exercise can improve your balance-which helps prevent the possibility of falling.
Benefits of Exercise It's never too late to start exercising. For postmenopausal women, regular physical exercise can:
Increase your muscle strength
Improve your balance.
Reduce the risk of fracture
Maintain or improve your posture.
Relieve or relieve pain
If you suffer from osteoporosis, then exercise is to find the safest and most enjoyable activity for you according to your overall health and bone loss. There is no one prescription for everyone.
Before we start.
Please consult your doctor before starting any osteoporosis exercise program. You may need to do some tests first, including:
Bone mineral density measurement
Health assessment
In the meantime, please consider what kind of activities you like best. If you choose your favorite sport, you are more likely to stick to it over time.
Choose the right way to exercise. Patients with osteoporosis are usually advised to do the following types of activities:
Strength exercises, especially upper back exercises.
Weight-bearing aerobic exercise
Soft and casual exercise
Stability and balance exercises
Strength training
Strength training includes using various weights, resistance bands or using your own weight to strengthen all major muscle groups, especially the spinal muscles that are important for posture. Resistance training also helps to maintain bone density.
If you use a weightlifting machine, please be careful not to twist your spine when exercising or adjusting the machine.
Weight-bearing aerobic exercise
Weight-bearing aerobic exercise includes doing aerobic exercise with feet and supporting weight with bones. For example, walking, dancing, low-impact aerobic exercise, elliptical training machine, climbing stairs and so on.
These types of exercise directly affect the bones of the legs, hips and lower spine to slow down the loss of minerals. They are also beneficial to the cardiovascular system and promote the health of the heart and circulatory system.
Aerobic exercise is good for your overall health, which is very important, but it is not the whole of your exercise plan. It is also important to strive for strength, flexibility and balance.
Swimming and cycling have many advantages, but they can't provide the load needed to reduce mineral loss. However, if you like these activities, do them. But we must increase weightlifting.
Flexibility exercise
Exercising joints in various ranges of motion helps to keep muscles working normally. Stretching is best done after muscle warming-for example, at the end of exercise or after 10 minutes of warming-up.
Stability and balance exercises
Preventing falls is particularly important for patients with osteoporosis. Stability and balance exercises can help your muscles to be more stable and less likely to fall down in a coordinated way with full-body exercises. Simple exercise, such as standing on one leg or exercising mainly, such as Tai Ji Chuan, can improve your stability and balance.
Exercise avoidance
If you have osteoporosis, please don't do the following types of exercise:
Avoid high-impact sports such as jumping, running or jogging, which may lead to fragile fractures. Generally speaking, avoid quick and agile movements. Choose slow, controlled exercise.
I hope the above information can help you. I hope to like it or adopt it, and encourage us to continue to provide more and better information for everyone. Thank you very much