Office workers should start by walking to protect their bones! 90 steps per minute

October 20th is "World Osteoporosis Day". A survey found that 50% of Taiwanese office workers do not exercise, 80% do not drink milk to supplement calcium, and 90% face the risk of osteoporosis! Doctors remind people not to take the risk of osteoporosis lightly, especially those who stay in the office for a long time, as they may become a high-risk group for osteoporosis. Female artist Jia Yongjie also called for "bone protection" to start with lifestyle changes, including: drinking more milk to supplement calcium, walking, getting more sun and other three "good bones" methods to effectively prevent osteoporosis.

The Osteoporosis Society of the Republic of China conducted an osteoporosis awareness survey on 372 office workers across Taiwan, and 90% of them were worried about osteoporosis, as many as 80% did not exercise, and 50% did not supplement calcium. Office workers' lack of awareness of osteoporosis prevention may cause a rapid decline in mobility in the future.

Osteoporosis fractures increase risk of death

Chen Fangping, president of the Osteoporosis Society of the Republic of China and obstetrician and gynecologist at Keelung Chang Gung Memorial Hospital, pointed out that osteoporosis can easily lead to hip fractures. In the country, approximately 20% of people will die from it within a year, 30% will suffer permanent disability, 50% will not be able to walk independently, and 80% will lose the ability to carry out at least one independent activity in their lives, which seriously threatens people's quality of life.

In particular, regardless of gender, bone mass begins to be lost after the age of 35. Although men look strong, their bone mass will gradually be lost with age. According to data, 1 in 5 men with osteoporosis is at risk of fracture, and the mortality rate of hip fracture within 1 year is 1.5 times higher than that of women. Therefore, I appeal to all male friends that strengthening the body should start from strengthening bones from the inside out.

Dr. Chen Fangping emphasized that early prevention of osteoporosis is a top priority for office workers. Walking is an easy-to-get-started sport. You can put on your sneakers and go for a walk after get off work. You can also increase your total bone density and build skeletal health from the inside out by mastering a super-fast walking rhythm of 90-120 steps per minute and supplementing with high-calcium milk.

3 Iron New Woman Jia Yongjie's 3 Tips for Preserving Bones

Jia Yongjie, a new triathlon runner who just completed the 42km Berlin Marathon, is a mature woman who has given birth to a child, but she still maintains a healthy and strong body. While walking, Jia Yongjie shared that she used to be a typical office worker with a high risk of osteoporosis. Due to her busy career, she sometimes had to stay in the office for a long time. She was too lazy to exercise after get off work and had no idea about calcium supplementation.

It was not until I turned 35 that I started to worry about the rapid loss of bone density. In order to avoid osteoporosis, I decided to change my lifestyle. Jia Yongjie emphasized that among bone-preserving exercises, brisk walking is the best choice for beginners, and they can do it with just a pair of sports shoes. She further shared three tips for preserving bones: "drink more milk to supplement calcium, walk briskly, and get more sun exposure" to maintain bone density, allowing her to have strong bones to complete every competition smoothly.

Jia Yongjie also called on office workers to consider their future mobility no matter how busy their lives are. Once they lose their mobility, it will affect their lives and families. She encouraged office workers to make better use of the trivial time in life, develop the habit of frequent walking and drinking more high-calcium milk, so that they can be like her and not be afraid of bone loss when they reach mature age.