Qu Liuxin, Director of Department of Orthopaedics and Traumatology of Traditional Chinese Medicine, Zhongda Hospital Affiliated to Southeast University

Some people are young and already have osteoporosis, because they are too "idle" and exercise too little. Regular exercise is a great way to strengthen bones, but it is important to choose appropriate exercise to increase bone density and strength.

Generally speaking, weight-bearing exercise allows bones and muscles to bear a certain amount of weight, which has a good effect on increasing bone density and strength. For example, lifting dumbbells and squatting down is a good bone nourishing exercise that can be performed for all age groups. Simply choose the appropriate weight of dumbbells, squat slowly and rise quickly, and do it according to your abilities.

Bones need to be strong, and one also needs to go out and bathe in the sun. Therefore, outdoor sports have better bone strengthening effects. Sunlight promotes the synthesis of vitamin D in the human body, thereby increasing the absorption and utilization of calcium. Playing basketball, football, play badminton and other ball games are impact sports, which are more conducive to bone health than running. The effect of walking on increasing bone density and strength is not very obvious. You can choose to take a brisk walk to put the body in a state of high energy consumption and tension. Choosing the right exercise requires regular exercise, instead of "fishing for three days and basking in the net for two days". It is recommended to exercise for 20-60 minutes each time, at least 3 times a week, to at least reach a slight level of sweating.

It is worth reminding that elderly people are prone to falls when engaging in impulsive sports, so there are certain risks associated with playing ball games. It is best to choose to practice Tai Chi or raise dumbbells outdoors. In addition, elderly people should not exercise early in the morning, especially avoiding fasting exercise, as it can easily cause hypoglycemia.

(Editor in charge: Jing Xin)