Osteoporosis: precursors, self-testing, and exercise improvement
There are four major signs of osteoporosis.
Osteoporosis is often referred to as a “silent epidemic” because it is asymptomatic in its early stages.
Therefore, it is too late to wait until the patient has symptoms of low back pain or even fractures before treatment.
The diagnosis of osteoporosis requires assessment of an individual’s physical condition, daily habits and patterns, and measurement of bone mineral density (BMD).
Although there are no obvious symptoms of osteoporosis, but there are signs to follow, the most obvious are the “four major signs.”
- Shorter: osteoporosis can cause height to be shorter because of changes in bone density.
- Backache: loss of bone in the lumbar vertebrae.
- Hunchback: osteoporosis patients with a large loss of bone in the thoracic spine, support strength is getting weaker and weaker, a long time will begin to hunchback.
- Easy fracture: often occur in the spine, hip, wrist and other parts.
Exercise prescription for Prevention of Osteoporosis.
In 1989, WHO (World Health Organization) clearly put forward three principles of prevention and treatment of osteoporosis: calcium supplement, exercise therapy and diet adjustment. Exercise prescription mainly includes the following training methods:
- Increase muscle strength and endurance of the exercise: upper limb tension training and hand grip training for the prevention of osteoporosis of the humerus and radius; one-legged standing squatting plus pull training; Lower limb extension outreach exercise; Squat training against the wall can be used to prevent and treat osteoporosis in the proximal femur, straight leg elevation, bridge movement, trunk extensor and other exercise training can be used to prevent and treat osteoporosis of the thoracic and lumbar vertebrae.
- Aerobic exercise: the forms of exercise include walking, aerobics, Taijiquan, Taiji Jian, etc. You can stimulate bones, increase bone mass, and prevent bone loss. It is recommended to walk 2000-5000 meters daily to prevent and treat osteoporosis in lower limbs and spine.
- Swimming and underwater weight-bearing training: swimming can not only increase muscle strength, strong bones, but also improve heart and lung function, promote blood circulation. Because swimming does not excessively increase the load of knee joint and spine, it is especially suitable for elderly patients and patients with osteoporosis complicated with osteoarthritis and lumbar vertebrae disease.
- Improve balance training: including standing, sitting, lying position balance training, to prevent falls.
Osteoporosis risk self-test in one minute.
If you answer “yes” to one of the questions, you are at risk for osteoporosis and fractures:
Uncontrollable hazard factor.
1. Do your parents have a history of osteoporosis or fracture after a minor fall?
2. Do your parents have a hunchback?
3. Is your age & gt;40?
4. Have you ever hurt your bones as a result of a minor collision in adulthood?
5. Have you experienced any falls in the past year? Or are you afraid to fall because you are weak?
6. After you are 40, is your height more than 3cm lower than when you were young?
7. Are you underweight (BMI & lt;19kg/m2)?
8. Have you ever taken cortisone or prednisone for more than 3 months in a row?
9. Do you have a history of rheumatoid arthritis?
10. Do you have a history of hyperthyroidism, hyperparathyroidism, type 1 diabetes, nutritional or gastrointestinal dysfunction (Crohn’s disease, abdominal disease)?
(questions 11-14: ladies please answer questions 11-13, men please answer question 14).
The lady replied.
11. Did you go through menopause before you were 45?
12. Have you ever had no menstruation for more than 12 months in a row? (other than menopause, pregnancy, hysterectomy).
Have you ever been ovariectomized and not received hormone replacement therapy at the age of 13 or 50?
14. Do you have symptoms of androgen deficiency such as impotence or lack of libido?
Lifestyle related risk factors.
15. Do you often drink a lot of alcohol?
16. Do you smoke or have you ever smoked for a while?
17. Do you have less than 30 minutes of physical work per day (housework, gardening, walking, running)?
18. Do you drink no milk or dairy products, or are you allergic to dairy products and do not take calcium supplements?
19. Do you have less than 10 minutes of outdoor activity per day without vitamin D supplementation