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Những động tác tập thể dục cho người loãng xương

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Một lối sống ít vận động sẽ làm tăng độ loãng của xướng. Do vậy tập thể dục thường xuyên có thể làm giảm tốc độ mất xương.

 

Hầu hết gãy xương xảy ra do bị ngã. Tập thể dục có thể tăng sức mạnh cơ bắp và cải thiện sự cân bằng, làm giảm nguy cơ ngã. Nó cũng có thể làm giảm nguy cơ nứt gãy do loãng xương bằng cách làm chậm tốc độ loãng của xương.

Có nhiều lợi ích khác của việc tập thể dục cho những người bị loãng xương hoặc muốn ngăn ngừa loãng xương. Chúng giảm nhu cầu của một số loại thuốc có thể góp phần vào nguy cơ ngã, và quản lý tốt hơn các vấn đề sức khỏe khác.

Ảnh minh họa.

Các bài tập có lợi cho những người bị loãng xương bao gồm:

Tập thể dục thể dục nhịp điệu bao gồm nhảy múa.

Luyện sức đẩy với những quả tạ, dây chun đàn hồi, thể trọng đàn hồi hoặc máy tập tạ.

Các bài tập để cải thiện tư thế, cân bằng và sức mạnh như dưỡng sinh.

Tốt nhất hoạt động thể chất hàng tuần nên bao gồm vận động từ cả ba nhóm trên.

Bơi lội và tập thể dục dưới nước (chẳng hạn như thể dục nhịp điệu dưới nước hoặc vận động dưới nước) là những bài tập không chịu sức nặng của thể trọng, bởi vì sức nổi của nước chống tác động của trọng lực. Tuy nhiên, tập thể dục trong nước có thể cải thiện thể dục tim mạch và sức mạnh cơ bắp. Người bị loãng xương nặng hoặc bị gù, những người có nguy cơ cao bị gãy xương có thể thích bơi lội hoặc tập thể dục dưới nước. Nên tham khảo ý kiến của bác sĩ hoặc chuyên gia chăm sóc sức khỏe.

Những người già hoặc những người bị loãng xương nên chọn tập thể dục bằng cách đi bộ.

Đi bộ: Mặc dù đi bộ là bài thể dục chịu sức nặng của thể trọng nhưng lại không có tác động lớn đến sức khỏe của xương, sức mạnh cơ bắp, thể dục hoặc cân bằng, trừ khi nó được thực hiện ở cường độ cao với tốc độ nhanh hơn trong thời gian dài (chẳng hạn như đi dạo trong rừng) kết hợp địa hình đầy khó khăn như những ngọn đồi. Tuy nhiên, đối với những người khác không hoạt động, đi bộ có thể được thích hợp như là một cách an toàn để bắt đầu tập luyện.

Một số bài tập nên tránh: Một người bị loãng xương đã làm suy yếu các xương dễ bị gãy. Các hoạt động thể dục cần tránh bao gồm:

Các bài tập yêu cầu kéo cong cột sống như gập bụng.

Các bài tập làm tăng nguy cơ té ngã.

Các bài tập đòi hỏi chuyển động mạnh, bất ngờ, trừ khi được tập dần dần như là một phần của chương trình nâng cao.

Tập thể dục đòi hỏi phải có một chuyển động xoay người mạnh mẽ, chẳng hạn như một đánh golf, trừ khi đã từng tập những vận động như vậy.

Ảnh minh họa.

Lượng vận động cần thiết cho những người bị loãng xương chưa được thống kê chính xác. Tuy nhiên, một số lời khuyên sau đây có thể có ích:

45 phút đến một giờ tập aerobic, 2 – 3 lần mỗi tuần.

Tập kéo đẩy (chẳng hạn như với các quả tạ hoặc dây cao su), 2 – 3 lần mỗi tuần. Mỗi lần tập nên bao gồm các bài tập để tăng cường chân, thân và cơ bắp cánh tay. Mỗi bài tập nên được thực hiện từ 8 đến 10 lần.

Bài tập thăng bằng cần phải thực hiện ở một mức độ khó cho bạn và nên được thực hiện trong vài phút, ít nhất 2 lần/tuần. Lưu ý, vì lý do an toàn, luôn đảm bảo bạn có thể bám vào vật gì đó nếu bạn mất thăng bằng.

Bài tập vận động cơ để thúc đẩy tính linh hoạt.

Tập thể dục cần phải được thực hiện lâu dài để giảm tỷ lệ gãy xương.

Chiêu Minh – sức khỏe mỗi ngày.vn

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