How does osteoporosis exercise in winter? If you don't warm up well, you may pull a muscle. Many people choose endurance exercise when they lose weight. To arrange the exercise time reasonably, some exercises are not suitable for everyone. Let me show you how osteoporosis exercises in winter.

How do people with osteoporosis exercise in winter? 1 endurance scheme is the most suitable.

Winter sports, sports circles advocate endurance events, that is, aerobic exercise, exercise cardiopulmonary function and improve physical fitness. These events include long-distance running, race walking, boxing, gymnastics, skating and so on. Football, basketball, tennis and other familiar ball games are antagonistic sports, which are prone to physical contact and injury in winter.

Site selection is very important.

Outdoor activities should be carried out as much as possible in winter, because in cold winter, people often move indoors, drive out and have less contact with sunshine and fresh air. Indoor activity venues can be selected as usual. When doing outdoor activities, you should pay attention to the ground of the activity venue and try to exercise on hard roads such as asphalt roads and stone floors as little as possible. Because of the cold weather in winter, this kind of ground is harder than that in summer, and the impact on feet, legs, bones and joints increases, which makes it easy to get injured. So try to exercise on land.

Sunny weather is good for health.

In winter, it dawns late in the morning and gets dark early in the evening. Experts suggest that you should try to exercise after sunrise and before sunset. At present, many people have a misunderstanding that getting up as early as possible in morning exercise is better. In fact, before sunrise, impurities and bacteria deposited in the air float in the air for one night, and it will be better after sunrise. The air circulation is poor in foggy days, and impurities and bacteria are floating in the air. At this time, exercise is easy to inhale these impurities and bacteria into the human body, so try to avoid exercise in foggy days.

Prepare enough activities.

We should be fully prepared for both indoor and outdoor sports. Because, in winter, the density of venues and equipment increases, and the impact on the human body also increases. Moreover, in winter, the activity of muscles and joints of human body is reduced, which has certain inertia. Therefore, we should be fully prepared for exercise and step by step.

Gradually increase or decrease clothes.

Many exercisers have a misunderstanding, that is, they are used to putting on light clothes before exercise. However, the sports community advocates that clothes should be increased or decreased during exercise, rather than increased or decreased all at once before and after exercise. The correct way should be to practice take-off by feeling during the practice.

Winter swimming and skating are very important for safety.

Winter swimming and skating belong to winter characteristic sports and are widely welcomed by people. In these two sports, in addition to routine precautions, special attention should be paid to safety issues.

For winter swimmers, there must be a certain foundation and step by step. Go into the water every day, and start exercising continuously from beginning of autumn. In addition, winter swimming should choose a place that is familiar with the waterfront. If you are not familiar with the situation in the water and on the shore, don't go into the water easily to avoid accidents. Pay attention to the floating ice in the water when launching to avoid being stabbed. Besides, in order to take care of each other, we should walk together.

For skaters, because there are few natural ice rinks in Tianjin that really meet the requirements, the sports community does not advocate skating in natural lakes without safety protection facilities. Attention should be paid to traveling together when skating, and minors must be accompanied by adults. In addition, skating should grasp the season and pay attention to the hardness of the ice surface when it is just frozen or rapidly civilized to avoid danger.

How do people with osteoporosis exercise in winter II. What are the symptoms of osteoporosis?

1, pain

After suffering from osteoporosis, patients will have persistent pain. It may be back pain or leg pain. The pain is widespread, and the whole body may be painful, including headache. If you often have this situation, I suggest you have an examination, which may be caused by osteoporosis.

2, shortened body length, hunchback

When osteoporosis appears, the patient may have a shortened body length or a more obvious hunchback. Because the patient's bones are different from ordinary people at this time, they are very fragile and easy to bend and deform. If you observe some old people, you will actually find that they have a high proportion of hunchbacks.

Step 3 rupture

When osteoporosis is more serious, the incidence of fractures will also increase, because the bone density has decreased, so it is possible to fracture with a little external impact. Old people should take anti-skid measures at home, and be more careful in the bathroom and kitchen. Old people are prone to fall.

4. Decreased respiratory function

When the patient suffers from osteoporosis, the patient's chest and lumbar vertebrae are prone to compression fractures, which mainly refers to the phenomenon that the spine is kyphosis and the thorax becomes deformed. When patients have this phenomenon, their vital capacity and ventilation will be reduced, so patients often have symptoms of chest tightness, shortness of breath and even difficulty breathing.

What are the causes of osteoporosis?

1, endocrine

The decrease of sex hormone secretion in middle-aged and elderly people is one of the important causes of osteoporosis. With the increase of age, the secretion of calcium regulatory hormone is out of balance, which leads to the disorder of bone metabolism.

2. heredity

Bone mineral density is an important index to diagnose osteoporosis. BMD value is mainly determined by genetic factors, and BMD is closely related to the polymorphism of vitamin D receptor genotype.

Step 3 exercise

Muscle has a mechanical effect on bone tissue. Muscles are developed and bones are strong, so bone density is high. With the increase of age, the decrease of outdoor exercise is also an important reason why the elderly are prone to osteoporosis.

4. medicine

Taking some drugs for a long time will cause vitamin D deficiency and intestinal calcium absorption disorder, and secondary hyperparathyroidism. Excessive use of acidulants including aluminum preparations will inhibit the absorption of phosphate and lead to the decomposition of bone minerals.

Step 5 diet

Long-term heavy drinking and alcoholism make bones loose. No matter what kind of wine, it contains alcohol. After entering the human body, alcohol is metabolized and detoxified in the liver. Long-term heavy drinking will damage the liver, reduce its function, and lead to abnormal metabolism of nutrients.