6 Exercises to Prevent Osteoporosis
To prevent osteoporosis, middle-aged and older individuals should focus on exercise and nutrition.Read the previous article, "Guarding Against Osteoporosis: Unveiling Risk Factors and Time-Honored Prevention Methods," here. With a growing older population and extended lifespans, there is an increasing trend in osteoporosis and associated fractures. To prevent osteoporosis, middle-aged and older individuals should focus on exercise and nutrition. In this article, we will introduce several exercises that can be performed at home, along with three bone-healthy recipes. Principles and Methods for Bone Health Maintain a Healthy Lifestyle The following are ways to maintain a healthy lifestyle to delay or prevent the onset of osteoporosis. 1. Increase Calcium Intake The metabolism of bones requires dietary supplementation. A balanced diet can provide the necessary nutrients for bone metabolism, thus delaying osteoporosis. Foods such as milk, legumes, lean meats, dried small fish, dried shrimp, black sesame sauce, walnut kernels, eggs, seaweed, kelp, and shiitake mushrooms all contain a significant amount of calcium and can be consumed regularly. At the same time, be mindful not to consume excessively salty foods.In addition to diet, moderate sun exposure is essential. Sunlight exposure promotes the synthesis of active vitamin D in the skin, which enhances the absorption of calcium and phosphorus in the intestines, thereby facilitating bone formation. This plays a crucial role in the prevention and treatment of osteoporosis. For most individuals, exposing the skin to sunlight for just 10 to 15 minutes, three to four times a week is sufficient to obtain the necessary amount of vitamin D, which aids in the body's absorption of calcium. 2. Minimize Calcium Loss Smoking and alcohol consumption can both affect the metabolism of calcium and vitamin D, impacting bone cell metabolism and the formation of peak bone mass. Excessive caffeine (from tea and coffee) can increase urinary calcium excretion, affecting the body's calcium absorption. Carbonated drinks can also inhibit calcium absorption. Additionally, excessive salt and protein intake can lead to calcium loss. Therefore, it is advisable to avoid smoking, limit alcohol consumption, and reduce the intake of coffee, strong tea, and carbonated beverages.Furthermore, an imbalance in the body's acid-base equilibrium is a significant factor in calcium loss and osteoporosis. Staying up late and experiencing high levels of psychological stress can worsen body acidity. Cultivating healthy lifestyle habits and maintaining a positive mood are vital for bone health. 3. Exercise Regularly The mechanical stimulation of muscles and the influence of gravity during exercise contribute to increasing bone density, ensuring normal bone growth and development, and maintaining bone strength. Exercise aids in building peak bone mass, reducing bone loss in postmenopausal women, enhancing balance and confidence in older individuals, and preventing falls and fractures. Toe and Heel Raises Toe raises: Hold onto the back of a chair with both hands. Raise your toes, maintaining the position for 10 to 15 seconds or until you feel a slight soreness in the calf muscles. Repeat this exercise 20 to 30 times each session, with the goal of reaching 100 repetitions per day. Heel raises: Hold onto the back of a chair with both hands, keeping your heels on the ground. Lift your toes and the front part of your foot upward, maintaining this position for 10 to 15 seconds or until you feel a slight soreness in the muscles at the front of your lower leg. Repeat this exercise 20 to 30 times each session, with the goal of reaching 100 repetitions per day. Alternate between the toe and heel raises exercises. Complete this sequence of movements 10 times, take a short rest, and then continue with the next set. Aim to perform 10 sets each day.Note: When pushing your heels down, you may feel a sensation of vibration in your body. It is best to channel this vibration upward along your legs and spine, reaching the top of your head. Performing this exercise 100 times daily can be an effective way to help prevent osteoporosis.Related StoriesAfter mastering the above exercises, you can practice walking forward or backward while keeping your tiptoes or heels raised for five to 10 minutes each day. Lower Back Strengthening Exercises Supine glute bridge: Lift your lower back and hips using support from your head, both elbows, and both heels, forming an arch with your lower back and hips. Superman exercise: Lie on your stomach, then lift your head and upper body off the floor. Then, use your abdomen as support and extend both legs straight, raising them off the floor without bending your knees, until your upper body and legs are lifted simultaneously. Perform this exercise twice a day, with five to 10 repetitions each time.Tips: Maintain a full range of motion, holding the position for at le
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To prevent osteoporosis, middle-aged and older individuals should focus on exercise and nutrition.
Read the previous article, "Guarding Against Osteoporosis: Unveiling Risk Factors and Time-Honored Prevention Methods," here. With a growing older population and extended lifespans, there is an increasing trend in osteoporosis and associated fractures. To prevent osteoporosis, middle-aged and older individuals should focus on exercise and nutrition. In this article, we will introduce several exercises that can be performed at home, along with three bone-healthy recipes.
Principles and Methods for Bone Health
Maintain a Healthy Lifestyle
The following are ways to maintain a healthy lifestyle to delay or prevent the onset of osteoporosis.1. Increase Calcium Intake
The metabolism of bones requires dietary supplementation. A balanced diet can provide the necessary nutrients for bone metabolism, thus delaying osteoporosis. Foods such as milk, legumes, lean meats, dried small fish, dried shrimp, black sesame sauce, walnut kernels, eggs, seaweed, kelp, and shiitake mushrooms all contain a significant amount of calcium and can be consumed regularly. At the same time, be mindful not to consume excessively salty foods.In addition to diet, moderate sun exposure is essential. Sunlight exposure promotes the synthesis of active vitamin D in the skin, which enhances the absorption of calcium and phosphorus in the intestines, thereby facilitating bone formation. This plays a crucial role in the prevention and treatment of osteoporosis. For most individuals, exposing the skin to sunlight for just 10 to 15 minutes, three to four times a week is sufficient to obtain the necessary amount of vitamin D, which aids in the body's absorption of calcium.
2. Minimize Calcium Loss
Smoking and alcohol consumption can both affect the metabolism of calcium and vitamin D, impacting bone cell metabolism and the formation of peak bone mass. Excessive caffeine (from tea and coffee) can increase urinary calcium excretion, affecting the body's calcium absorption. Carbonated drinks can also inhibit calcium absorption. Additionally, excessive salt and protein intake can lead to calcium loss. Therefore, it is advisable to avoid smoking, limit alcohol consumption, and reduce the intake of coffee, strong tea, and carbonated beverages.3. Exercise Regularly
The mechanical stimulation of muscles and the influence of gravity during exercise contribute to increasing bone density, ensuring normal bone growth and development, and maintaining bone strength. Exercise aids in building peak bone mass, reducing bone loss in postmenopausal women, enhancing balance and confidence in older individuals, and preventing falls and fractures.Toe and Heel Raises
- Toe raises: Hold onto the back of a chair with both hands. Raise your toes, maintaining the position for 10 to 15 seconds or until you feel a slight soreness in the calf muscles. Repeat this exercise 20 to 30 times each session, with the goal of reaching 100 repetitions per day.
- Heel raises: Hold onto the back of a chair with both hands, keeping your heels on the ground. Lift your toes and the front part of your foot upward, maintaining this position for 10 to 15 seconds or until you feel a slight soreness in the muscles at the front of your lower leg. Repeat this exercise 20 to 30 times each session, with the goal of reaching 100 repetitions per day.
Alternate between the toe and heel raises exercises. Complete this sequence of movements 10 times, take a short rest, and then continue with the next set. Aim to perform 10 sets each day.
Note: When pushing your heels down, you may feel a sensation of vibration in your body. It is best to channel this vibration upward along your legs and spine, reaching the top of your head. Performing this exercise 100 times daily can be an effective way to help prevent osteoporosis.
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Lower Back Strengthening Exercises
- Supine glute bridge: Lift your lower back and hips using support from your head, both elbows, and both heels, forming an arch with your lower back and hips.
- Superman exercise: Lie on your stomach, then lift your head and upper body off the floor. Then, use your abdomen as support and extend both legs straight, raising them off the floor without bending your knees, until your upper body and legs are lifted simultaneously.
Tips: Maintain a full range of motion, holding the position for at least one or two seconds during each repetition. Progress gradually, as consistency is key.
Follow a Balanced Diet
1. Black Sesame and Walnut Powder
Ingredients: 250 grams black sesame seeds, 250 grams walnut kernels, and 50 grams brown sugar.Preparation: Begin by sun-drying the black sesame seeds. Next, roast the black sesame seeds, and then grind both the roasted black sesame seeds and walnut kernels into a fine powder. Add some brown sugar to the powder, mix thoroughly, and store it in a container.
Usage: Consume 25 grams of the powder twice a day by mixing it with warm water.
Benefits: Nourish kidney yin energy and prevent osteoporosis.
According to traditional Chinese medicine (TCM) theory, the kidneys are associated with the storage of kidney essence. A deficiency in kidney essence is linked to accelerated aging and can contribute to conditions such as osteoporosis. The essence is further classified into kidney yang and kidney yin, and insufficient kidney essence is often referred to as "Kidney Yin Deficiency." Symptoms of this deficiency include lower back pain, weakness in the lower limbs, night sweats, and hot flashes.
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2. Seaweed and Pork Backbone Soup
Ingredients: 1,000 grams pork backbone, 150 grams seaweed, and ginger, scallions, ground black pepper, monosodium glutamate (MSG), and salt to taste.Preparation: Add 2 liters of water, along with the pork backbone, seaweed, and fresh ginger, to a pressure cooker. Bring it to a boil over high heat, then reduce the heat to simmer until the pork backbone becomes tender. Season the soup with ground black pepper, MSG, and salt to taste.
Usage: Consume the meat and drink the soup.
Benefits: Boost calcium intake and strengthen the bones.
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3. Pork Backbone Soup With Tofu, Dried Shrimp, and Egg
Ingredients: 1,000 grams pork bone broth, 2 pieces tofu, 25 grams dried shrimp, 1 egg, and ginger, scallions, garlic, monosodium glutamate (MSG), salt, and lard to taste.Preparation: Break the egg into a small bowl, add some water and salt, and beat it with chopsticks. Steam the egg and set it aside. Cut the tofu into small pieces. Heat a wok, add garlic, and sauté until fragrant. Then, add a little lard, pork bone broth, and dried shrimp. Bring it to a boil. Gradually ladle the steamed egg into the soup using a large spoon. Next, add the tofu and bring the mixture to a boil. Season with scallions, salt, and MSG, then serve.
Usage: Consume in separate servings.
Benefits: Boost calcium intake and strengthen the bones.
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