Contents:
- Medical Video: Getting a Jump on Osteoporosis
- Why does preventing osteoporosis need to start since young?
- What kind of exercise can be done to prevent osteoporosis?
- For children and adolescents
- For adults
- For the elderly
Medical Video: Getting a Jump on Osteoporosis
It seems that many people are familiar with the term osteoporosis or bone loss. In lay circles, this term is synonymous with grandmothers. This is because osteoporosis is more experienced by older women even though it is actually also experienced by men. But did you know, actually to prevent osteoporosis action needed at a young age?
Many have just begun to diligently consume milk and multivitamins such as calcium and vitamin D at old age. Unfortunately, optimal prevention actually should start from a young age.
Why does preventing osteoporosis need to start since young?
Maximum bone density will be achieved at the age of 20-30 years. After that, bone density will gradually decrease. The loss of bone density will progress faster when women have experienced menopause. This is because estrogen levels in a woman's body drop so rapidly that the bones quickly become porous.
Bone density itself is influenced by several factors. In addition to hormonal factors, other factors that influence diet. The diet meant here is eating foods that are rich in vitamin D and calcium. Calcium is found in dairy products such as milk, cheese and yogurt.
Another factor that is often forgotten is sports. Even though exercise is very important in triggering the growth of new bone tissue.
What kind of exercise can be done to prevent osteoporosis?
Basically, there are two groups of sports that can increase and maintain bone density, which is nature weight-bearing (puts a strain on the bone) and train muscle strength. Some examples of exercise weight-bearing are tennis, climbing stairs, jogging that can be interspersed with walking, and sports that include jumping movements (such as volleyball, basketball, jumping rope).
For children and adolescents
Let your children do activities weight-bearing. This activity can be done during sports lessons at school, during curricular activities, or while playing. Let children choose the type of sport they like. Do this exercise regularly. The earlier the child starts, the greater the bone density will be.
Research shows that children who start playing tennis regularly before puberty have increased bone density by 20%. On the other hand, children who start playing tennis regularly after puberty only experience an increase in bone density by 10%.
For adults
Sports to prevent osteoporosis carried out in adults basically aims to form and maintain bone density. Here are recommendations from American College Sports of Medicine Resource Manual.
- Sports form:
- Weight-bearing
- Muscle strength training (such as lifting weights using a dumbbell or drinking bottle filled with water)
- Intensity: medium to high
- Frequency:
- Sports weight-bearing 3-5 times a week
- Muscle strength training 2-3 times a week
- Duration:30-60 minutes per day containing a combination of weight-bearing, jumping movements, and muscle strength training
For the elderly
In addition to maintaining bone density, exercise in the elderly also aims to train and maintain body balance so that it is expected to prevent falls. A good exercise program to prevent falls in the elderly is that has a combination of moderate and high intensity, especially those that have a focus on the lower body and balance. One example is Tai Chi.
In those who have been diagnosed with osteoporosis, American College Sports of Medicine Resource Manual amend it as follows.
- One to three sets containing 5-8 repetitions of 4-6 types of exercises weight-bearing
- Done in 2-3 days a week
- Avoid sports whose movements can endanger your spine
If you are in doubt about what kind of program is safe for your bones, you can take part in osteoporosis exercises that are routinely held by the Indonesian Healthy Bone Society Gymnastics Club (PERWATUSI) / Indonesian Osteoporosis Association (PEROSI). Gymnastics is held on Tuesday, Thursday and Saturday every 06.15-07.30 WIB at the Cacat Anak Development Foundation (YPAC), South Jakarta. This gymnastics can be followed by women and men who are both elderly and young adults.
Note: Previously this exercise was carried out routinely at Bung Karno Stadium. But because it was under renovation, the activity moved to YPAC, South Jakarta.
