Some people blindly "supplement calcium", thinking that this is enough. In fact, calcium supplementation is useless without exercise! That is, muscles are more important than calcium! Why are muscles the "perfect actuator" that efficiently converts energy into exercise. Muscles are responsible for generating power and movement, making movements delicate and precise. The bones play a supporting role in this situation, providing support and framework to the muscles. In a sense, muscles and bones are important. Muscles generate power and movement, and bones provide support and stability, both of which form the basis of muscle power. For most people, there is usually no need for specific calcium supplementation, and excessive intake may cause adverse effects on the body. Normal diet + sunlight + exercise is the best way to supplement calcium.
It is said that "the two keys to life are sleeping and basking in the sun", which means that these two behaviors are important for people's physical and mental health, and they are also the guarantee of quality of life. In fact, sports also have these two characteristics. Sleep helps the body and brain to regain energy, consolidate memory, eliminate toxins, and regulate mood. Good sleep habits can promote the growth and repair of tissues, especially in children and adolescents, strengthen the immune system and help fight diseases, maintain blood sugar stability, prevent metabolic diseases such as diabetes, improve cognitive function including learning, thinking and problem-solving skills, promote mental health, and reduce the risk of anxiety and depression. These functions can be achieved by exercise, but sleep and exercise are different forms of expression. Not to mention basking in the sun, aerobic exercise outdoors is very necessary.
Moderate sun exposure helps the body synthesize vitamin D, which is necessary for maintaining healthy bones and normal calcium absorption. Sun exposure stimulates the brain to release endorphins to produce feelings of pleasure, moderate amounts of UV light boost immunity, and sunlight helps maintain a normal circadian rhythm. Older people should pay attention to the loss of muscle and calcium. Calcium loss, osteoporosis like soda crackers, loose and brittle, muscle loss, that is, the original osteoporosis bones lack support, easy to fracture. This is the reason why the elderly should strengthen exercise. Bone health is maintained by muscle and bone contraction exercises, which can stimulate bone tissue and make the trabecular bone structure more reasonable. Therefore, it is necessary to regulate bone metabolism through exercise and allow bones to store more nutrients, so as to prevent and treat osteoporosis more effectively. However, the elderly should pay attention to other underlying diseases and choose suitable exercises. In the hot weather, the elderly mainly exercise aerobic exercise in the morning and travel with more water. or a small number of times to exercise in the sun at home.
Adequate sun exposure can help the body synthesize enough vitamin D and promote calcium metabolism. As long as the digestive function is good, you can supplement foods with high calcium content such as soy products and nuts through the diet. Many people know that calcium supplementation, vitamin D supplementation and exercise are important, who is the most important? In the case of sufficient nutrition (raw materials), bone density is also related to exercise, there is no constant pressure stimulation, and various hormones for bone growth cannot be activated, and without hormone humoral system coordination, no matter how many raw materials can only be accumulated or excreted. In particular, if the musculoskeletal support is insufficient, falls are inevitable. Most people with osteoporosis should not be deficient in nutrition, but absorption and utilization are impaired. Natural factors of hormone levels are also important. One of the most important hormones is parathyroid hormone (PTH), which stimulates the kidneys to produce vitamin D and promotes calcium absorption in the intestines. Sex hormones (estrogen and testosterone) can also affect calcium absorption and bone metabolism. Women are at increased risk of osteoporosis after menopause. Therefore, the elderly should ensure that they consume vitamin D and calcium at the same time and maintain proper exercise to maintain bone health.
Here are some exercises for seniors:
- Walking: This is a simple and easy form of exercise that strengthens the heart and lungs and improves blood circulation.
- Tai Chi: Helps improve flexibility, balance, and coordination of the body.
- Yoga: Can help relax the body and mind, enhance the flexibility and balance of the body.
- Square dancing: both for physical exercise and for increased social interaction.
- Jogging: Moderate according to your own condition can improve your heart and lung function.
- Swimming: Less stress on the joints and exercises the muscles of the whole body.
- Cycling: Strengthens your legs and improves your heart and lungs.
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Qigong: Regulates breathing and improves body functions.
When exercising, older adults need to pay attention to the following:
- Choose an exercise that suits your physical condition.
- Warm up properly before exercising.
- Follow the principle of moderation and avoid excessive fatigue.
- Pay attention to safety and avoid accidents such as falls.
- Have regular physical check-ups and adjust your exercise plan according to your doctor's recommendations.
- It's best to be accompanied by a family member or friend when exercising.
- Maintain a good mindset and enjoy the benefits of exercise.