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*Only for medical professionals to read for reference to prevent osteoporosis, there must be a way! "I have osteoporosis and can't exercise.
If I fall, it will be over!" This is the thought of many osteoporosis patients
.
As a result, many osteoporosis patients have weakened exercise ability due to bone pain and decreased muscle strength, and even have osteoporotic fractures, and they no longer dare to try sports
.
Over time, the bones lack the necessary load, and the osteoporosis becomes more and more serious, forming a vicious circle
.
In fact, as early as 1989, the World Health Organization clearly put forward three principles for the prevention and treatment of osteoporosis, namely calcium supplementation, dietary adjustment and exercise therapy [1]
.
Because the health of the bones needs to be maintained by the contraction of muscles and bones, exercise can stimulate the bone tissue to make the trabecular structure more reasonable
.
Therefore, regulating bone metabolism through exercise and allowing bones to store more nutrients can be more effective in preventing and treating osteoporosis
.
Exercise Prescribing for Osteoporosis We refer to the American College of Sports Medicine (ACSM) Guidelines for Exercise Testing and Exercise Prescribing to refine exercise prescriptions for osteoporosis*
.
The whole exercise process follows the FITT-VP principle: exercise frequency (Frequency), 4-5 days a week
.
Exercise intensity (Intensity), moderate-intensity exercise, the heart rate reaches 60%-80% of the maximum heart rate (maximum heart rate estimated value: 207-0.
7 × age)
.
Exercise time (Time), 30-60 minutes a day
.
Exercise type (Type), including aerobic exercise, can improve cardiorespiratory endurance and is the core element of physical health; resistance exercise, that is, strength training, can improve muscle strength and balance ability; flexibility training, mainly static stretching, Improves joint flexibility
.
Total physical activity (Volume), 150-300 minutes per week
.
In the implementation of progress (Progression), different people adjust the exercise intensity as appropriate according to their own exercise ability, and follow the step-by-step principle according to the adaptation period-improvement period-stable period
.
*Exercise prescription is for those who are engaged in physical exercise or patients, according to the medical examination data (including exercise experiment and physical test), according to their health, physical strength and cardiovascular function status, combined with individual characteristics such as living environment conditions and sports hobbies, in the form of prescriptions Provide appropriate exercise type, time, intensity, frequency, and point out the precautions in exercise, so as to regularly exercise in a planned way to achieve the purpose of fitness or medical treatment [2]
.
For an exercise prescription for patients with osteoporosis or osteopenia, the following training methods can be selected: Table 1 Exercise prescriptions for different groups Comprehensive assessment of disease, exercise capacity,
etc.
Especially for patients with underlying diseases such as hypertension, diabetes, coronary heart disease, and osteoarthritis, understanding the condition and evaluating the control of various indicators plays a crucial role in ensuring the safety of exercise
.
The expert consensus on exercise prevention and treatment of osteoporosis published in the "Chinese Journal of Osteoporosis" in 2015 suggested that elderly people who already suffer from osteoporosis can strengthen their bones through the following exercises, which is convenient for the general public to refer to and learn: 1.
Get up and sit down on the chair
.
Do one set of 10-15 repetitions, 3-5 sets per day
.
It is advisable to sweat slightly
.
2.
Pull the bar against the wall, squat back, and hold the squat for 5-10 seconds
.
Pay attention to the well-fixed crossbars on the wall, and the ground should be dry to prevent slipping
.
Do one set of 10-15 repetitions, 3-5 sets per day
.
It is advisable to sweat slightly
.
For young people who already have osteopenia and vitamin D deficiency, it is more recommended to exercise outdoors
.
In particular, ball games can better train the neuromuscular feedback system, and can take into account social interaction during exercise, which is more conducive to young people to relieve work pressure and promote physical and mental health
.
Summary Exercise therapy can effectively improve the bone mineral density of the lumbar spine, femoral neck, and hip joints in patients with osteoporosis, and significantly reduce the risk of osteoporotic fractures [3]
.
However, you must pay attention to safety, choose a suitable exercise method, prevent falls, and avoid excessive exercise or excessive intensity, so as to prevent damage to the spine and waist from increasing the burden on the bones
.
References: [1] Exercise therapy for osteoporosis [C].
2011 Zhejiang Province Physical Medicine and Rehabilitation Academic Annual Conference and Rehabilitation New Progress Class Paper Compilation.
2011: 190.
[2] Zhou Yong, Xiong Zhengying , Chen Yibing, Li Jing.
Exercise prescription and exercise efficacy in patients with osteoporosis [J].
China Clinical Rehabilitation, 2002(23): 3492-3493.
[3] Chen Xiaocui, Deng Chengyuan, Li Xiaowei, Liao Ying.
The role of osteoporosis [J].
Medical Diet and Health, 2021, 19(04): 204-206.
Review expert Li Jia, director of the Department of Endocrinology, Southern Theater General Hospital, MD, postgraduate tutor China Medical Education Association Clinical Endocrine Drug Evaluation Deputy director of the branch, chairman of the Osteoporosis Prevention and Rehabilitation Committee of Guangdong Geriatric Health Association, youth member of the Endocrinology Branch of the Guangdong Medical Association, deputy director of the Diabetes Branch of the Guangzhou Medical Association, and published more than 40 papers in SCI and core journals.
Translated 5 monographs in recent years, presided over 5 national natural, provincial and ministerial funds, and served as a simultaneous translation of several SCI magazine reviewers for many times.
If I fall, it will be over!" This is the thought of many osteoporosis patients
.
As a result, many osteoporosis patients have weakened exercise ability due to bone pain and decreased muscle strength, and even have osteoporotic fractures, and they no longer dare to try sports
.
Over time, the bones lack the necessary load, and the osteoporosis becomes more and more serious, forming a vicious circle
.
In fact, as early as 1989, the World Health Organization clearly put forward three principles for the prevention and treatment of osteoporosis, namely calcium supplementation, dietary adjustment and exercise therapy [1]
.
Because the health of the bones needs to be maintained by the contraction of muscles and bones, exercise can stimulate the bone tissue to make the trabecular structure more reasonable
.
Therefore, regulating bone metabolism through exercise and allowing bones to store more nutrients can be more effective in preventing and treating osteoporosis
.
Exercise Prescribing for Osteoporosis We refer to the American College of Sports Medicine (ACSM) Guidelines for Exercise Testing and Exercise Prescribing to refine exercise prescriptions for osteoporosis*
.
The whole exercise process follows the FITT-VP principle: exercise frequency (Frequency), 4-5 days a week
.
Exercise intensity (Intensity), moderate-intensity exercise, the heart rate reaches 60%-80% of the maximum heart rate (maximum heart rate estimated value: 207-0.
7 × age)
.
Exercise time (Time), 30-60 minutes a day
.
Exercise type (Type), including aerobic exercise, can improve cardiorespiratory endurance and is the core element of physical health; resistance exercise, that is, strength training, can improve muscle strength and balance ability; flexibility training, mainly static stretching, Improves joint flexibility
.
Total physical activity (Volume), 150-300 minutes per week
.
In the implementation of progress (Progression), different people adjust the exercise intensity as appropriate according to their own exercise ability, and follow the step-by-step principle according to the adaptation period-improvement period-stable period
.
*Exercise prescription is for those who are engaged in physical exercise or patients, according to the medical examination data (including exercise experiment and physical test), according to their health, physical strength and cardiovascular function status, combined with individual characteristics such as living environment conditions and sports hobbies, in the form of prescriptions Provide appropriate exercise type, time, intensity, frequency, and point out the precautions in exercise, so as to regularly exercise in a planned way to achieve the purpose of fitness or medical treatment [2]
.
For an exercise prescription for patients with osteoporosis or osteopenia, the following training methods can be selected: Table 1 Exercise prescriptions for different groups Comprehensive assessment of disease, exercise capacity,
etc.
Especially for patients with underlying diseases such as hypertension, diabetes, coronary heart disease, and osteoarthritis, understanding the condition and evaluating the control of various indicators plays a crucial role in ensuring the safety of exercise
.
The expert consensus on exercise prevention and treatment of osteoporosis published in the "Chinese Journal of Osteoporosis" in 2015 suggested that elderly people who already suffer from osteoporosis can strengthen their bones through the following exercises, which is convenient for the general public to refer to and learn: 1.
Get up and sit down on the chair
.
Do one set of 10-15 repetitions, 3-5 sets per day
.
It is advisable to sweat slightly
.
2.
Pull the bar against the wall, squat back, and hold the squat for 5-10 seconds
.
Pay attention to the well-fixed crossbars on the wall, and the ground should be dry to prevent slipping
.
Do one set of 10-15 repetitions, 3-5 sets per day
.
It is advisable to sweat slightly
.
For young people who already have osteopenia and vitamin D deficiency, it is more recommended to exercise outdoors
.
In particular, ball games can better train the neuromuscular feedback system, and can take into account social interaction during exercise, which is more conducive to young people to relieve work pressure and promote physical and mental health
.
Summary Exercise therapy can effectively improve the bone mineral density of the lumbar spine, femoral neck, and hip joints in patients with osteoporosis, and significantly reduce the risk of osteoporotic fractures [3]
.
However, you must pay attention to safety, choose a suitable exercise method, prevent falls, and avoid excessive exercise or excessive intensity, so as to prevent damage to the spine and waist from increasing the burden on the bones
.
References: [1] Exercise therapy for osteoporosis [C].
2011 Zhejiang Province Physical Medicine and Rehabilitation Academic Annual Conference and Rehabilitation New Progress Class Paper Compilation.
2011: 190.
[2] Zhou Yong, Xiong Zhengying , Chen Yibing, Li Jing.
Exercise prescription and exercise efficacy in patients with osteoporosis [J].
China Clinical Rehabilitation, 2002(23): 3492-3493.
[3] Chen Xiaocui, Deng Chengyuan, Li Xiaowei, Liao Ying.
The role of osteoporosis [J].
Medical Diet and Health, 2021, 19(04): 204-206.
Review expert Li Jia, director of the Department of Endocrinology, Southern Theater General Hospital, MD, postgraduate tutor China Medical Education Association Clinical Endocrine Drug Evaluation Deputy director of the branch, chairman of the Osteoporosis Prevention and Rehabilitation Committee of Guangdong Geriatric Health Association, youth member of the Endocrinology Branch of the Guangdong Medical Association, deputy director of the Diabetes Branch of the Guangzhou Medical Association, and published more than 40 papers in SCI and core journals.
Translated 5 monographs in recent years, presided over 5 national natural, provincial and ministerial funds, and served as a simultaneous translation of several SCI magazine reviewers for many times.
