SIMPLE EXERCISES THAT IMPROVES BONE STRENGTH

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HOW TO ADD STRENGTH TO BONES?

The pandemic process, in which we were confined to the house and Immobile, also negatively affected our bone health, offering recommendations that strengthen the bones.

The bones that make up the basic structure of our body weaken with advancing age. In addition, the pandemic process, which has been going on for more than a year, is also damaging our bone health. Turkey Medicals member and a specialist in Physical Therapy and Rehabilitation Professor Doctor explains effective recipes:

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4 EFFECTIVE EXERCISES

One of the most important tasks of our body is movement. Each movement has a positive effect on the bone structure. The best investment in the future is to increase bone strength. This, in turn, happens when you get into the habit of physical activity. Exercises improve quality of life.

Bone strengthening exercises that give you a flexible body with proper posture can be collected in the following 4 titles:

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WHAT SHOULD BE CONSIDERED?

For bone health, smoking should be stopped, alcohol should be limited. People should be prevented from falling. Eating habits should be based on age and gender. Especially calcium and vitamin D should be taken adequately and balanced. Vitamin D stores should be filled by sunbathing these days. Excess protein should be avoided. Water consumption is important. A life away from stress has a positive effect on bone strengthening. A good sleep allows the body to regenerate. This, in turn, indirectly affects the bones. Movement is required every 2 hours. Stairs should be used instead of elevators. Regular health checks should be carried out.

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HERE’S THE FOOD LIST

Bone strength should be given importance to effective nutrients. Foods containing vitamin D, calcium, phosphorus, magnesium, iron, copper, zinc, selenium and other substances in abundance should be taken in an adequate and balanced ratio. Nutrients rich in vitamin D are oily fish. There are 8-12 thousand units in 100 grams. Calcium intake should be considered milk-yogurt-Greens-molasses. A glass of milk contains 300 mg, and a bowl of yogurt contains 400 mg of calcium.

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ENDURANCE EXERCISES

Large muscle groups are novelized. Regular and frequent steps are walking, cycling, long-term swimming, working in the garden or field, and tennis.

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BALANCE EXERCISES

Balance is the ability of our body to stop falling and move properly. Exercises that improve muscle strength, flexibility and endurance also have a positive effect on balance.

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STRENGTH EXERCISES

Carrying a weight, climbing stairs, carrying a bag on your back, doing push-ups for your arm muscles, doing sit-ups for your abdominal muscles and doing weight training with weights are examples.

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FLEXIBILITY EXERCISES

Our torso, arms and legs move easily. Regular physical activities such as Yoga, pilates and Tai Chi increase flexibility.

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President of Organ Transplant Center at MedicalPark Hospital Antalya

Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.

Physician's Resume:

Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.

Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.

In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.

Awards:

Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.

Certificates:

Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .

Professional Members:

American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.

Disclaimer:

Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
Medically Reviewed by Professor Doctor Alper Demirbaş
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