Dai Dawei (Deputy Secretary-General of Osteoporosis Society of the Republic of China): How can exercise effectively prevent osteoporosis? Case: Which is effective for increasing bone mass, walking, swimming or cycling? "Excuse me, which of the three sports, walking, swimming and cycling, is the most helpful to improve bone density? In a community speech, I asked the audience this question, and I found that many people answered it wrong, so I felt it necessary to explain it with an article. As long as you exercise regularly, you can enjoy the health benefits brought by exercise. But if you want to improve bone mineral density, it is better to choose a specific exercise. Dr. Dai Orthopedic Health Room: This kind of exercise can effectively prevent osteoporosis. What kind of exercise can make bones stronger and effectively prevent osteoporosis? Is it okay to walk? Jogging? Riding a bike? Swimming? To answer this question, we must first know Wolf's law. ◎ Wolff's Law: The law of bones being used and discarded was put forward by Julius Wolff, a German surgeon in the19th century. If the weight of bones increases, bones will naturally become stronger. Not only will the trabecular bone in the bone become thicker and more able to bear the weight, but the thickness of the hard cortical bone in the outer layer of the bone will also increase, making the bone thicker and more able to bear the strength. On the other hand, if the stress on the skeleton is reduced and there is no external load, the skeleton structure will be more fragile and the skeleton will become thinner. Once you suddenly fall or get hit, you are prone to fracture. ◎ Osteoblasts are the early cognition of pressure sensors. Scientists only know that there are osteoclasts and osteoblasts (osteoblasts) in bones, and there is another bone cell in bones, but we don't know its function. Later, scientists discovered that bone cells themselves are a pressure sensor. When osteoblasts feel external pressure, they will send out signals, which will reduce the absorption of bone by osteoclasts and increase the osteogenic ability of osteoblasts. Weight-bearing exercise is the best exercise. Knowing the above principles, you can understand how to choose the exercise that suits you best. The ultimate goal of osteoporosis prevention is to prevent fractures, especially "hip fractures" that almost inevitably require surgery. Therefore, the bone mineral density of the hip is naturally our most concerned issue. " Down-to-earth exercise can make the hip joint and the whole lower limb bone bear the weight of the body, and the bone density of the hip joint will naturally get better and better. (Editor's recommendation: Hip fracture is fatal to the elderly! Fast walking, jogging, skipping rope, Tai Ji Chuan and rhythmic dancing all contribute to bone density. If you are healthy, it is also a good choice to do weight training and muscle strength training in the gym. Although swimming is very suitable for people with poor knees, it is not very helpful to bone density because it floats on the water. Riding a bicycle is sitting on the cushion, which is not helpful for hip bone density. Exercise but don't hurt yourself. No matter what sport you choose, you can get interested and continue to do your best. Developing exercise habits is also a part of avoiding sports injuries. The "holiday athletes" who "think about it and move occasionally" are the most prone to sports injuries. Remember to do enough warm-up before exercise and moderate stretching after exercise. In sports, you should avoid trying actions beyond your ability to avoid injury. (Editor's recommendation: Is it effective to have pain after exercise? 2 strokes to distinguish whether it is normal pain or sports injury) Now put down the phone and leave the screen, let's exercise! The fourth type: chair squat training focus: hip and thigh muscle strength action essentials: stand up straight, put your hands on the back of the chair, keep your feet shoulder-width apart, chest out and back, and look straight ahead. When exercising, the body slowly squats backwards, and the muscles of the back are tightened during the exercise, and arching is not allowed. Squat down until your thighs are level, and then stand up. When you stand up, try to hold the output with your hips. Keep your knees outward and face your toes during the process, and don't clip your thighs inward. Repeat 12 to 15 times as a group, rest between groups for 1 to 2 minutes, and do 3 groups. Tips:

Squatting forward will increase the pressure on the knee joint, which may cause joint discomfort and must be avoided as much as possible. Beginners don't have to squat so low, start practicing from the squat of 1/3 and feel the strength of the hips. Increase the degree of squatting after you are familiar with the movements. This article is excerpted from The Complete Book of Diagnosis, Treatment and Nursing of Osteoporosis/Dai Dawei (Deputy Secretary-General of Osteoporosis Society of the Republic of China)/Raw Water Culture.