During the epidemic prevention period, you may sit for a long time at home and move less. Be careful about worsening osteoporosis! 3 resistance exercises to help protect bones and prevent falls

In view of the increasing number of confirmed COVID-19 cases, home quarantine and epidemic prevention measures have been moderately relaxed. Many people stay at home for a long time and do little exercise. Physical therapists remind that if the elderly in the family already have osteoporosis, they must be careful to prevent the worsening of osteoporosis. In addition to preventing falls, you can also do three resistance exercises that can be done indoors to help "protect bones and prevent falls."

Osteoporosis is the fourth most common chronic disease among people over 65 years old, and the number of osteoporosis patients increases with age.

Osteoporosis is the fourth most common chronic disease among people over 65 years old

According to a survey conducted by the National Health Administration, osteoporosis is the fourth most common chronic disease among people over 65 years old, and the number of osteoporosis patients increases with age. Chen Huiying, a physical therapist at the Rehabilitation Room of the Zhongshan Spine Surgery Hospital, pointed out that osteoporosis usually has no obvious symptoms, and patients usually do not notice its existence, but once they accidentally fall or suddenly exert too much force, it is easy to cause fractures.

In order to avoid fractures caused by osteoporosis, physical therapist Chen Huiying said that you can do some moderate endurance or resistance exercises to prevent osteoporosis or keep it from getting worse.

In addition, proper sun exposure can also help. It is generally recommended that you choose to get sun exposure before 10 am or after 2 pm when the sunlight is not the strongest, but you should also be careful not to get sunburned.

Physiotherapist Chen Huiying teaches 3 resistance exercises that can be done indoors, three times a day, 10 times each time.

The first type of exercise is [squat against the wall]

Lean your body against a wall and squat slightly. To increase lower limb muscle strength and prevent osteoporosis.

The first exercise is [Wall Squat]. (Photo provided by Zhongshan Spine Surgery Hospital)

The second type of exercise: [Tie sandbags to feet and lift feet]

Sit on a chair, tie sandbags around your ankles, and lift your feet up and straighten them. In order to increase thigh muscle strength.

The second exercise is [Tie sandbags to your feet and lift your feet]. (Photo provided by Zhongshan Spine Surgery Hospital)

The third type of exercise: standing push-up

Stand facing a wall with your hands shoulder-width apart and at shoulder height with your elbows straight. Slowly bend your elbows and bring your face closer to the wall. In order to increase upper limb muscle strength and prevent osteoporosis.

The third exercise is [Standing Push-up]. (Photo provided by Zhongshan Spine Surgery Hospital)