骨质疏松症-Friendly Exercises to Strengthen Your Bones
Living with osteoporosis? Studies have shown a correlation between exercise and increased bone mineral density. Learn how to design an ideal workout routine for yourself, including specific exercises that have been found to help prevent骨质疏松症甚至减少症状。
为什么对骨质疏松症的人来说很重要?
即使你已经有骨质损失,练习也可以帮助您保持骨骼强壮并建立新的骨骼,据国际骨质疏松症基础(IOF)。此外,保持健康可以帮助降低你摔倒和骨折的风险。但在你潜入运动之前,了解如何安全地这样做是很重要的。
设计您的骨质疏松症锻炼
什么一个ideal workout session look like for someone with osteoporosis? Based on recommendations from the IOF, it should focus on your posture, balance, coordination, and hip and trunk stabilization. In骨质疏松症妇女的一项研究,运动计划帮助妇女更好地执行日常任务,减少了背部疼痛和跌倒风险,并提供了其他健康益处。该计划由三部分组成:热身,主要锻炼和放松。
Warm-up
在开始锻炼的主要部分之前,重要的是暖身。This process should take about 10-15 minutes. You may start with gentle range-of-motion exercises that work your main joints. Then you may transition to walking or light dance steps, which will help raise your heart rate.
锻炼
主要锻炼重点介绍将加强和伸展身体的练习。此外,您还可以提高您的平衡和协调。不要推动自己太难 - 确保在你需要时休息,并且总是有水。
平衡练习
负重锻炼:低影响活动
Weight-bearing exercises are any activities that make you move against gravity. There are both high-impact and low-impact exercises, and both contribute to bone health, according to theNational Osteoporosis Foundation(NOF)。低冲击练习可包括外面的快速行走,使用椭圆形或爬楼机,或采取低撞击健美操级。
负重练习:高影响力
High-impactweight-bearing activities根据NOF,如果骨折骨折或患有骨质疏松症的危险,可能会在骨骼上太难。在做任何高影响力的练习之前,与医生交谈是很重要的,以确保他们为您提供安全。高冲击活动可包括徒步旅行,慢跑,跳绳,舞蹈或楼梯。
肌肉加强运动
These exercises are any that make you抗重力抵抗根据NOF,使用身体,重量或其他设备。尝试使用重量机,并伸展弹性运动带举重。您也可能考虑瑜伽和普拉提,但确保与物理治疗师交谈,以弄清楚是否有某些动作您应该避免。
锻炼以避免骨质疏松症
然而,并非所有运动都是理想的根据国际骨质疏松基金会的说法,对于患有骨质疏松症的人。避免仰卧起坐和过度的躯干弯曲,这会导致椎骨的骨折。跳跃和高抗冲食也可以增加你的骨折风险。此外,您应该避免扭曲像摇摆高尔夫俱乐部的运动。在日常活动中,尽量避免弯曲以频繁地拾取物体,因为这也可能导致损坏。
如有疑问,请与您的医生交谈
While physical activity is beneficial for people with osteoporosis, it can be dangerous and increase your risk of injury if you aren’t careful. Ask your doctor for recommendations for an appropriate exercise routine if you’re not sure what’s best for you. You may also get a referral to a物理治疗师who can teach you appropriate exercises. Remember: Exercise is key, but it’s important that you do it safely.