Siegrist Monika
Med Monatsschr Pharm. 2008 Jul;31(7):259-64.
In recent years, osteoporosis has become a leading cause of morbidity and mortality in elderly women. Research has demonstrated that the prevention of osteoporosis and osteoporosis-related fractures may best be achieved by initiating sound health behaviors early in life and continuing them throughout life. Evidence suggests that osteoporosis is easier to prevent than to treat. In fact, healthy early life practices, including the adequate consumption of most nutrients, calcium in particular, and regular physical activity, contribute to greater bone mineral mass and optimal peak bone mass. Bone is living tissue that responds to exercise by becoming stronger. Two types of exercises are important for building and maintaining bone mass and density: Weight-bearing exercises, in which bones and muscles work against gravity and resistance training that use muscular strength to improve muscle mass and strengthen bone. Exercise can also improve gait, balance, coordination, proprioception, reaction time, and muscle strength, even in very old and frail elderly people. Overall, the evidence strongly suggests that regular physical activity, especially started in childhood and adolescence, is a cheap and safe way of both improving bone strength and reducing the risk to fall.
近年来，骨质疏松症已成为老年女性发病和死亡的主要原因。研究表明，预防骨质疏松症及与骨质疏松症相关的骨折，最好的方法是在生命早期就开始养成良好的健康行为，并贯穿一生。有证据表明，骨质疏松症预防比治疗更容易。事实上，健康的早期生活习惯，包括摄入充足的大多数营养素，尤其是钙，以及定期进行体育锻炼，有助于增加骨矿物质含量并达到最佳峰值骨量。骨骼是活组织，通过锻炼会变得更强壮。有两种运动对于建立和维持骨量及骨密度很重要：负重运动，即骨骼和肌肉对抗重力进行活动；以及阻力训练，即利用肌肉力量来增加肌肉量并强化骨骼。即使对于非常年老体弱的老年人，运动也可以改善步态、平衡、协调、本体感觉、反应时间和肌肉力量。总体而言，有充分证据表明，定期进行体育锻炼，尤其是在儿童期和青少年期就开始锻炼，是一种既便宜又安全的方法，既能增强骨骼强度，又能降低跌倒风险。
