Tai Ji Chuan can dredge blood vessels, strengthen bones and muscles, and regulate viscera, with low exercise intensity and low energy consumption, which is the best health care method for the elderly. In Tai Ji Chuan, pushing hands is carried out in confrontation, which can obviously increase the bone mass of lumbar vertebrae and increase the bone density at the same time.
Patients can exercise for 60 minutes every morning, and the amount of exercise is subject to no fatigue.
2. Baduanjin
Baduanjin has a good effect on joint relaxation, smooth blood vessels and improvement of viscera function. Moreover, Baduanjin has gentle movements, appropriate movements, smaller movements than walking and running, and less stimulation to the body, which is more suitable for exercise therapy for osteoporosis patients.
Practice twice a day for 30-40 minutes each time.
3. wuqinxi
Wuqinxi is a kind of health-preserving method combining regulating qi and regulating breath with dynamic and static movements, which can relax tendons and activate collaterals, strengthen tendons and bones, and improve the function of viscera. The purpose of this exercise is to communicate the integration of the inside and outside of the body with nature by regulating the "Qi", so as to gather qi and strengthen the body.
Practice for 60 minutes every morning, and it is best not to get tired.
4. Walking training
This method is suitable for elderly patients with primary osteoporosis and has a good preventive and therapeutic effect on osteoporosis of lower limbs and spine.
Methods: Walk more than 5000 steps every day, and it is appropriate to walk less than 1000 steps (about 2-3km). Pace: Take a walk regularly.
5. Grip exercises
This method can prevent and treat osteoporosis in the distal radius and proximal humerus of middle-aged and elderly people.
Methods: Holding a fitness ball or elastic ring, holding the grip strength training for more than 30 minutes every day.
1. Strengthen nutrition and balance diet.
A diet containing calcium, little salt and low protein is recommended. It is suggested that the daily intake of protein should be 0.8- 1.0g/kg, and the daily intake of dairy products should be 300ml.
Step 2 get plenty of sunshine
Patients can sunbathe for 20 minutes twice a week from 1 1 to 3: 00 every morning to accelerate the synthesis of vitamin d.
Note: In order to ensure the sunshine effect, do not apply sunscreen products. At the same time, avoid sunburn.
Calcium supplement
The 20 13 version of China people's dietary nutrition reference intake suggests that the daily intake of adults is 800mg (elemental calcium), and that of people over 50 years old is 1000- 1200mg. Try to ensure adequate intake of calcium through diet. When the intake of calcium in the diet is insufficient, you can supplement an appropriate amount of calcium supplements.
Vitamin d supplementation
The recommended daily intake of vitamin D for adults is 400 IU (10 μ g/d); The recommended intake for the elderly aged 65 and above is 600 iu (15 μ g/d); The maximum tolerable intake is 2000 iu (50 μ g/d); If vitamin D is used to prevent and treat osteoporosis, 800- 1200IU can be used.
massage
Take the prone position, massage Shenshu point 1 min, and then press the waist area through the palm of your hand1min to relieve the waist. The operator crosses his hands, points upward, slowly moves the left and right sides of the waist area with the palm as the root, and squeezes and kneads for about 5 minutes; Select Li San, Yin Jiao, Guan Yuan, Shu Wei, Zhong Wan, Pi Shu, Fructus Aurantii Immaturus and Taixi for 2 minutes; Put your hands on your waist, from the Du meridian to the bladder meridian, and press with your thumb from top to bottom for 5 minutes; Then select Shu Ge, Shenshu and Bajiao points, and press the palm for 5 minutes to absorb the heat in the chest and abdomen.
Once a day. One week is a course of treatment, with five cycles of continuous treatment.
6. Acupuncture
Take Zusanli, Shenshu, Pishu, Guanyuan, Taixi, Sanyinjiao and Taibai. You can choose the meridians and acupoints to which the tender points belong by matching points.
Acupuncture 1 time every day, and leave the needle for 20 minutes. 1 day is1course of treatment.
# Health for All Super Group #