As we age, our bones undergo changes, gradually weakening and becoming more fragile, which can cause inconvenience in daily life. So, what effective methods can we use to prevent osteoporosis? What foods are beneficial? Below are three exercises worth trying.
Typical symptoms of osteoporosis:
1. Pain: The most common symptom of primary osteoporosis, often manifesting as lower back pain, affecting 70%-80% of patients experiencing pain.Pain radiates along the spine to both sides, easing when lying down or sitting, but worsening when standing upright, arching backward, or after prolonged standing/sitting. Pain is milder during the day but intensifies at night and upon waking in the morning. It also increases with bending over, muscle movement, coughing, or straining during bowel movements.
2. Height loss and kyphosis: Often develops after pain onset. The anterior vertebral bodies are predominantly composed of cancellous bone. As the body's load-bearing pillars, they are prone to compression deformity, causing spinal anterior tilt and increased kyphosis. With advancing age and worsening osteoporosis, kyphotic curvature worsens, leading to significant knee joint contracture.
3. Fractures: The most common and severe complication of degenerative osteoporosis.
4. Decreased respiratory function: Compression fractures of the thoracic and lumbar spine, spinal kyphosis, and thoracic deformities can significantly reduce vital capacity and maximum ventilation. Patients often experience symptoms such as chest tightness, shortness of breath, and dyspnea.
Osteoporosis relates to bone metabolism
Preventing osteoporosis requires consultation with an endocrinologist, as it shows no specific symptoms in daily life and progresses slowly, often going unnoticed.
Prevention is better than cure—build bone strength while young
Osteoporosis is a natural phenomenon. Increasing bone mass reserves and preventing calcium loss during youth can significantly reduce its severity in later life. Focus on diet and exercise during this period to build strong bones.
3 Exercises to Alleviate Osteoporosis
Heel Raises. Stand with heels together and toes spread at a 30-degree angle. Place hands on hips. Raise and lower heels 10-20 times per set, 3 times daily. This exercise applies pressure to the upper thigh, strengthening the femur while also working the calf muscles.
Supine Back Extension. Lie face-up on a mat or bed, interlace hands behind your neck, and slowly lift your upper body while keeping feet pressed firmly on the ground or bed. Hold for 5–10 seconds while exhaling slowly, then return to starting position. Perform 15 repetitions once daily.Avoid excessive neck strain and adjust the lift height to your comfort level. This exercise strengthens the lumbar spine by engaging the back muscles. Squat Exercise. Stand with feet slightly wider than shoulder-width apart, angled at 30 degrees.Extend arms forward. Using core strength, slowly lower into a squat until knees reach a 90-degree angle. Ensure knees do not extend beyond toes. Complete the entire movement over approximately 10 seconds, then stand upright. Perform 5 repetitions per set, 3 times daily. Squats strengthen thigh and gluteal muscles, thereby enhancing support for the upper body's skeletal structure.