Protect your bones! ——Scientific exercise delays osteoporosis

Do you often feel back pain, or even fractures with a slight fall? This may be caused by osteoporosis! Osteoporosis is like a skeletal "karst", and the gradual loss of bone will quietly erode our bones. Many people mistakenly believe that only drugs and calcium supplements can deal with this health threat. In fact, scientific exercise is the key to preventing and treating osteoporosis! This article will take you to a deeper understanding of the causes of osteoporosis, high-risk groups, and how to enhance bone health through different types of exercise.

1. The fundamental role of exercise in bone health

Bone is a dynamic tissue that is always in a constant remodeling process. Osteoblasts are responsible for bone formation, while osteoclasts are responsible for bone resorption. When we are young, bone formation is greater than bone resorption, and bone mass gradually increases; but around the age of 30, after bone mass reaches its peak, bone resorption gradually exceeds bone formation, and bone mass begins to slowly decrease. For patients with osteoporosis, this process is accelerated, resulting in fragile bones and prone to fractures.

Exercise stimulates bones through mechanical stress, promotes osteoblast activity, and increases bone density. In addition, exercise can regulate hormone levels, such as estrogen and testosterone, which are essential for bone health. Moderate exercise can not only delay bone loss, but also improve muscle strength, balance and coordination, thereby reducing the risk of falls and fractures.

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2. Effects of different types of exercise on bones

Different types of exercise have different effects on bones. Only by choosing the right exercise method can you achieve twice the result with half the effort!

1. Aerobic exercise: such as brisk walking, jogging, swimming and cycling, can improve cardiopulmonary function and promote blood circulation [1,2], thereby providing more nutrients and oxygen to bones. Although the direct effect on bone density is small, long-term aerobic exercise can improve overall health and indirectly promote bone health.

2. Balance and flexibility exercises: Such as Tai Chi and yoga, which can enhance the body’s balance and flexibility and reduce the risk of falling [3]. For patients with osteoporosis, falls are often the direct cause of fractures, so this type of exercise is particularly important.

3. Resistance training: such as weightlifting, pull-ups, and push-ups, can stimulate bone growth and increase bone density, and is an effective way to prevent osteoporosis. Studies have shown that regular resistance training can significantly increase the bone density of the lumbar spine and hip.

4. High-impact sports: such as basketball, volleyball, and rope skipping, can exert a greater impact on bones, stimulate osteoblast activity, and promote bone growth. This type of exercise is particularly suitable for teenagers and people with normal bone mass, and helps to increase peak bone mass.

5. Weight-bearing exercise: such as running, mountain climbing, and weight-bearing walking, can use one's own weight or additional weight to exert pressure on the bones, stimulate bone growth, and increase bone density. This type of exercise is of great significance in preventing osteoporosis and fractures.

3. Exercise recommendations for people of different ages

Teenagers: They are in a period of rapid bone development. Appropriate exercise can help increase bone density and strength. Recommended exercises include jumping exercises (such as skipping rope and basketball), running and strength training (such as push-ups and pull-ups). These exercises can stimulate bone growth, increase bone mineral deposition, and lay a solid foundation for bone health in adulthood.

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Young and middle-aged people: Bone development has stabilized, but they still need to exercise to maintain bone density and muscle strength. Suitable exercises include weight training (such as squats, dumbbells), aerobic exercise (such as jogging, swimming) and yoga. Weight training can stimulate bones and slow down bone loss; aerobic exercise helps improve cardiopulmonary function and promote blood circulation; yoga can enhance body flexibility and balance and reduce the risk of sports injuries.

Elderly people: Bone degeneration is accelerated and the risk of osteoporosis increases, so low-impact and safe sports should be chosen. Recommended sports include walking, Tai Chi, and water sports (such as water aerobics). These sports can reduce the burden on joints, while enhancing muscle strength and balance, and reducing the risk of falls and fractures.

4. How do people with osteoporosis exercise? Special groups

Osteoporosis patients: Choose low-impact, safer exercise. Recommended exercises include walking, Tai Chi, and water exercise. The recommended amount of exercise is 3-5 times a week, 30 minutes each time, with low to moderate intensity. Avoid high-intensity impact exercise and excessive bending and twisting to avoid increasing the risk of fractures.

Patients with chronic diseases: such as hypertension and diabetes, should choose appropriate exercise under the guidance of a doctor. Low-intensity aerobic exercise (such as walking, swimming) and mild strength training (such as elastic band exercises) are recommended. The amount of exercise should be gradually increased, 3-5 times a week, 20-30 minutes each time, and the intensity should not cause discomfort.

Postmenopausal women: Due to the decline in estrogen levels, bone loss is accelerated, so they should focus on weight training and balance training. Recommended exercises include walking, dancing, yoga and strength training. The recommended amount of exercise is 3-5 times a week, 30-45 minutes each time, and the intensity should be moderate.

5. Sports environment and equipment selection

Maintaining bone health requires not only scientific and reasonable exercise methods, but also the selection of exercise environment, venue and equipment. Appropriate exercise environment and equipment can reduce the risk of sports injuries and improve exercise effects.

Exercise environment: Choose an outdoor environment with fresh air and plenty of light, such as parks and playgrounds, which will help increase the pleasure of exercise, while promoting the synthesis of vitamin D and helping calcium absorption.

Sports venues: Different sports require different venues. For example, for running, you should choose a plastic track or flat grass to reduce the impact on the joints; strength training should be done on a stable surface and avoid using unstable equipment; for water sports, you need to choose a swimming pool with clean water.

Sports equipment: Proper sports shoes are key to protecting bones. Choosing shoes with good cushioning and support can reduce the impact on the knees, ankles and spine. In addition, choosing appropriate clothing according to the type of exercise, such as breathable and sweat-wicking sportswear, can improve comfort.

6. Pay attention to nutrition and exercise to achieve twice the result with half the effort

Diet and nutrition play a vital role in maintaining bone health. Combined with scientific exercise, they can more effectively enhance bone density and prevent osteoporosis.

Calcium intake: Calcium is the main component of bones, and adequate calcium intake is essential for bone health. Foods rich in calcium include dairy products such as milk, yogurt, and cheese, as well as tofu, green leafy vegetables, and nuts [4].

Vitamin D: Vitamin D helps in the absorption and utilization of calcium. Sunlight is the main source of vitamin D. Moderate exposure to sunlight (10-30 minutes) every day can promote the synthesis of vitamin D in the body [5]. In addition, foods rich in vitamin D include fish, egg yolks, and fortified foods.

Protein: Protein is an important component of bones. Moderate intake of high-quality protein (such as lean meat, fish, beans, eggs) helps maintain bone and muscle health.

Other nutrients: Magnesium, potassium, vitamin K, etc. are also beneficial to bone health. Magnesium (such as whole grains, nuts) and potassium (such as bananas, potatoes) help maintain bone strength, while vitamin K (such as green leafy vegetables) is involved in bone metabolism.

Conclusion

Scientific exercise is the key to preventing and treating osteoporosis. Through a variety of exercise methods, reasonable exercise dosage and nutritional supplements, we can effectively enhance bone health and reduce the risk of fractures. Whether you are a teenager, a middle-aged or elderly person, you should actively participate in scientific exercise and embrace a healthy life!

References:

[1] Original Document. (2023). Progress in rehabilitation treatment of juvenile rheumatoid arthritis [PPT]. Internet document resources. https://max.book118.com/

[2] Original Document. (2023). Effects of diet and exercise on renal failure [PPT]. Internet document resources. https://max.book118.com/

[3] Original Document. (2023). New Guidelines for Osteoporosis Courseware [PPT]. Internet Document Resources. https://max.book118.com/

[4] Wang Yang. Hip fractures in the elderly are not to be feared. Scientific exercise and proper nutrition can help you stay away from risks! [J]. Health Reading, 2024, (35): 24-25.

[5] Original Document. (2024). Nutritional needs of pregnant women and lactating mothers and the baby's immune system [PPT]. Internet document resources. https://max.book118.com/

Source: Chongqing Science Writers Association

Author: Chen Jing, chief physician of Chongqing Bishan District Center for Disease Control and Prevention, and Zou Jingbo, chief technician of Mr. Zou's Science Garden

Audit expert: Li Hanbin

Statement: Except for original content and special notes, some pictures are from the Internet. They are not for commercial purposes and are only used as popular science materials. The copyright belongs to the original authors. If there is any infringement, please contact us to delete them.