The importance of regular exercise for a healthy life is understood better every day. Regular exercises are important in creating a healthy body structure and preserving muscle and bone mass. Thanks to regular exercises, muscle weakening and osteoporosis can be prevented.
There are many studies showing that regular exercise can improve or keep the disease under control in heart, lung, cholesterol and diabetes patients. There is a 1% annual decrease in bone density, especially from the age of 30-35 in women and from the age of 50-55 in men. This loss can reach up to 30% in the first 3 years of post-menopausal women.
- Vitamin D and Calcium Alone Are Not Enough for Bones
- Regular Exercise is a Must for Muscle Strength and Endurance
Unfortunately, providing vitamin D and calcium support and adequate exposure to sunlight are not sufficient to protect bones. Regular exercise and walking are very important in preventing bone loss. As a basic principle, it can be said that "If you use it, you win, if you don't use it, you lose". Similarly, there is a 10-15% loss in muscle strength every 10 years starting from the age of 30, and this situation accelerates even more after the age of 50. Similar losses and slowdowns in neural transmission also occur in the nervous system.
As a result of these changes in the nervous system and muscles in older people, movements slow down and reflex protective movements against situations such as falls occur late. If osteoporosis is present in addition to these two conditions, fractures may occur, especially in the hip, wrist, shoulder and spine.
With regular exercises and walking, joint flexibility, muscle strength and endurance, bone mineralization can be increased, balance and It can improve posture.
Exercises should first be started with warm-up and stretching exercises, and the flexibility of the joints and the tension and relaxation of the muscles should be ensured. Then, strengthening exercises should be started. Additionally, aerobic, balance and pilates exercises can be done. Balance exercises prevent falling It has serious benefits in terms of prevention. Aerobic exercises improve balance and musculoskeletal coordination. Plates exercises include muscle strengthening and balance exercises. When this type of exercise is done at least 3 days a week and for an hour, it can be considered regular exercise and the benefits we mentioned can be seen. Walking is the easiest way to increase fitness. Again, as with other exercises, it should be done at least 3 days a week. The most appropriate duration is 20-40 minutes.
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