The doctor suggested that if you want to strengthen your bones and muscles, you must grasp the three keys of "exercise, calcium supplementation and sun exposure". The one-year mortality rate of osteoporotic fracture of hip is equivalent to that of some cancers.
Lin Xinyi, an attending physician of orthopedics at Xiao Traditional Chinese Medicine Hospital of Taipei United Hospital, said that osteoporosis is not easy to be self-aware. Patients often go to the hospital because of fractures, and after examination by doctors, they find that they have severe osteoporosis without knowing it. However, once the elderly have a loose hip fracture, the one-year mortality rate is 1 1% for women and 18% for men, which is almost equal to some cancers.
Recent studies have found that the incidence of hip fracture in Taiwan Province Province is the highest in Asia, which shows that the prevalence of hip fracture in Taiwan Province Province is relatively high. Therefore, prevention is better than cure, and how to prevent osteoporosis is an important topic in today's aging society. If you want to strengthen your bones and muscles, you must master the following three tips: "exercise, calcium supplement and sunshine":
Three skills to strengthen muscles and bones:
Tips 1. Safety exercise
Exercise 3-5 times a week for more than 30 minutes each time. For example, walking, aerobics, ballroom dancing and muscle strength training can effectively activate bone cells and promote the synthesis of bone matrix. According to the statistics of the sports department, only about 33% of adults have exercise habits that conform to the above laws, and there is still much room for improvement in the cultivation of exercise habits.