Effective exercise to prevent Osteoporosis
Osteoporosis turns out to be prevented by regular exercise. This is the most effective type of exercise.
Osteoporosis is one of the most common bone disorders in the world. But, he said the disease can be prevented by doing regular exercise. Then, what kind of exercise is most effective for it? See the explanation below.
Today, it is estimated that there are more than 200 million people in the world with osteoporosis. Furthermore, the data from the International Osteoporosis Foundation shows that one in three women and one in five elderly men will experience a bone fracture due to Osteoporosis.
Although osteoporosis is more common in the elderly, osteoporosis can actually occur at any age. Please also note that healthy lifestyles since young people can lower the risk of a person experiencing osteoporosis later in life.
Osteoporosis can be prevented by exercising
One of the effective healthy lifestyles in preventing osteoporosis is by doing exercise. Conversely, not many moves can make the bones more volatile.
The following are some of the benefits of the sport for bones and muscles:
> Maintain bone density
> Increase muscle strength
> Improve balance and coordination skills
> Lowers the risk of falling that could cause fractures
In general, a good exercise to prevent osteoporosis is the exercise of weight-bearing, i.e. sports with a movement against gravity in a standing upright position.
There are two types of weight-bearing sports, high-impact,weight-bearing, and low-impact weight-bearing. Both can also prevent osteoporosis.
Examples of high-impact weight-bearing sports are jogging, running, jumping rope, climbing stairs, tennis, dancing, or hiking. Meanwhile, examples of low-impact weight-bearing sports are weightlifting, Rapid road, yoga, Pilates, or Tai chi.
Also, this type of exercise is not only effective to prevent but also can be done by people who are already experiencing osteoporosis so that there is no further bone deterioration.
To provide optimum benefits, it is best to do 3-5 times a week, with a length of 30-45 minutes each.
In addition to the types of sports mentioned above, many people believe that swimming and other water sports are beneficial for preventing osteoporosis. However, this is not very precise.
Swimming can indeed optimize muscle strength as well as good for heart health, but not very effective for increasing bone density.
So it is with walking. Good walk indeed to increase muscle strength. However, to increase bone density and prevent osteoporosis, walking should be done quickly and long duration.
In addition to routine exercise, do this also to prevent osteoporosis
Besides doing sports, there are still a few other things you need to do to prevent osteoporosis. Among them are:
- Consuming adequate calcium intake
Calcium can be obtained from milk, yogurt, cheese, fish, tofu, red beans, green beans, and so on. In general, adults need a calcium intake of about 1,000 milligrams daily of different types of food.
- Get adequate vitamin D intake
Calcium cannot be absorbed and the body is used if there is no adequate vitamin D. Vitamin D can be obtained easily from exposure to sunlight in the skin for at least 15 minutes in a day.
Also, there are several types of foods that contain vitamin D, such as tuna, salmon, cheese, and egg yolks.
- Avoid health-adverse habits
Quitting smoking, avoiding being in a smoke-filled environment, as well as having no excess alcohol intake can also play a role in preventing osteoporosis.
These are the types of sports and habits that can prevent osteoporosis. Therefore, let's start regular exercise and live a healthy lifestyle from now on.