How to improve bone density

After middle age, the body's metabolism slows down, and some of the calcium needed by the body is often easily lost. Therefore, people often suffer from osteoporosis after middle age. Osteoporosis can easily lead to a variety of symptoms, and severe cases can easily lead to fractures and other hazards. Therefore, increasing bone density is a relatively important thing. Let us understand how to increase bone density.

How to improve bone density

1. Get more sun exposure. Getting more sun exposure can not only kill bacteria on the skin, but also promote the body's absorption of calcium.

2. Engage in appropriate outdoor sports. People cannot stay indoors all the time. They should go outdoors every day to breathe fresh air and do some appropriate exercise.

3. Take in more calcium in your diet. Dairy products, soy products and seafood products are all high in calcium. You can also drink more bone soup.

4. Take collagen orally. The loss of collagen will accelerate with age. Timely supplementation of collagen will not only make people look younger, but also effectively prevent the loss of calcium.

5. Keep warm. When people get old, their bones become more "brittle". Cold bones can cause a variety of orthopedic diseases, bringing pain to the elderly.

6. Protect yourself. The elderly, especially those with low bone density, are most afraid of bumps and collisions. If they are not careful, they may suffer fractures, so they must protect themselves.

How to Build Bone Density

1. Jumping Exercise

Jump squats, forward jumps, split jumps, depth jumps, etc. Repeat each type of jump ten times in a row, then rest for 10 seconds and switch to another type of jump.

2. Weightlifting Training

Weightlifting squats, hold the dumbbells and squat down, pushing your body as low as possible.

For a gentle squat, stand up straight, then bend over and pick up a pair of dumbbells from the ground. As your body straightens, your shoulder blades gradually move closer together.

Sprint-type weightlifting, with left foot in front, bend left knee until thigh is parallel to the ground, bring right knee as close to the ground as possible, then switch right leg in front.

Lie on the ball with your legs raised, holding dumbbells in both hands, lift your feet as high as possible, and then slowly lower them.