Exercise exerts stress on bones through muscle activity, stimulates osteoblast activity and stimulates bone formation. Through the regulation of neuroendocrine system, exercise affects the body's calcium balance, provides sufficient mineral nutrition for bone formation and ensures the increase of bone mineral content.

Women and the elderly who don't like sports at ordinary times have a higher risk of osteoporosis!

1. Exercise mode: Heavy load and explosive exercise have great stress stimulation on bones, which is advantageous for maintaining and improving bone density. But the elderly should use it with caution.

The American Sports Medicine Association suggests that strength training, running and walking in a reasonable plan are site-specific for healthy bones, which means that bones will change selectively.

2. Exercise intensity: Generally, 70-87%HRmax with moderate exercise intensity is adopted.

3. Time and frequency: generally controlled at 30-60 minutes, 3-4 times a week.

4. It should be noted that: pay attention to diet nutrition during exercise and supplement calcium from animal food; Choose the right way of exercise, and don't blindly choose unsuitable exercise; Adhere to the combination of local and overall, and carry out micro-excessive restorative training and treatment for the painful parts.