Today, the higher the floors are built, the elevators become an indispensable "travelling tool" in our lives. On a certain day, when elevators are repaired or power outages, we have to climb stairs, suddenly discovering unprecedented fatigue and heavy legs and feet. This time we must pay attention, maybe we have already suffered from osteoporosis.
This is not sensational. In an increasingly fast-paced life, our time for exercise and fitness is severely reduced, and relying on food supplements is obviously not enough. The sports medicine experts at the Guangzhou Institute of Sports Sciences reminded everyone that osteoporosis can only be discovered when there are extreme situations such as fractures. Therefore, we should be more vigilant. For this reason, sports medicine specialists in particular have prescribed "exercise prescriptions," and climbing the stairs and climbing mountains seem to be a simple way of exercise. This has become a good way to relieve pain.
According to reports, osteoporosis is characterized by a decrease in bone mass, deterioration of the microstructure of bone tissue (including trabecular bone thinning, fracture, reduction in number, cortical bone, and thinning), resulting in increased bone fragility and prone to fracture. Systemic bone disease, osteoporosis is divided into two major categories of primary and secondary.
In most cases of osteoporosis, the decrease in bone tissue is mainly due to increased bone resorption, resulting in a large population and slow progress. The common manifestations of osteoporosis are: back pain, length shortening, kyphosis, poor breathing, leg cramps, spinal deformity, fractures, etc., but many patients with osteoporosis often do not have obvious symptoms in the early stages, often after a fracture. The changes in osteoporosis were found only after X-ray examination.
Sports medicine experts believe that walking, jogging, aerobics, tai chi, qigong, swimming, climbing, cycling, climbing stairs, etc., all contribute to the prevention and treatment of osteoporosis.
Sports medicine believes that excessive exercise is a big taboo and should be moderate to low intensity. The heart rate during exercise is 60% to 70% of the maximum heart rate (maximum heart rate = 220-age).
Each time you can arrange 30 to 60 minutes of exercise time, try to train in the morning. 3 to 5 times a week, do not feel fatigue for the next day.
In the process of sports, we must follow the principle of gradual and orderly progress, strengthen supervision, and gradually increase the amount of activity to avoid injuries and fractures.
In addition, good living habits also play a very important role in relieving osteoporosis. Attention should be paid to ensuring sufficient sleep time, sun for 1 hour per day, work and rest, and smoking cessation.
Osteoporosis can be affected by mood. Do not have excessive psychological pressure. Excessive stress can lead to the deposition of acidic substances and affect the normal metabolism. Properly adjusting the mood can maintain a weak alkaline body, thus preventing the occurrence of osteoporosis.
Of course, patients also need to control the diet structure to avoid excessive intake of acidic substances, exacerbating the acidic constitution. Most fruits and vegetables are alkaline foods, and most of the meat, grains, sugar, wine, fish, shrimp and other foods are acidic foods.
After exercise, you can drink a little salty water and low sugar water several times to prevent cramps. You can eat chocolate, add strength, and speed up the recovery of body functions.
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