The number of people who have a femoral neck fracture is increasing every year.
The biggest cause is osteoporosis, which causes bones to become weak and brittle. Because of brittle bones, a fall or even a small stress can cause a fracture.
So it is important not to decrease bone density.
But what are you doing to prevent osteoporosis?
Are you taking a lot of calcium?
According to a recent research, it has turned out that there are people whose bone density decreases even if they take sufficient nutrition to strengthen bones.
There is a substance that makes us not to create bones, called Sclerostin.
If Sclerostin is secreted a lot, bone density becomes lower and it becomes easy to have a fracture.
Bones repeat destruction and creation by metabolism and all the bones in the body are replaced within 3-5 years. Sclerostin is a substance that orders not to make bones, so if it is secreted too much, the power to make bones becomes weak and the destruction of bones is progressed.
The amount of sclerostin secretion is related to exercise.
Bone density is affected more by exercise than by what you eat.
The impact to the bone is important. Exercises such as tennis, fast walking or jogging transmit the impact to hip joints when a foot touches the ground.
According to a recent research, it has turned out that the bigger the impact, the less the secretion of sclerostin.
Exercise you can do at home and increase bone density
The rise of bone density with medication is about 4 %, but the rise of bone density with medication and the exercise is about 6 %.
Heel Dropping Exercise:
(1) Stand on the floor as hard as possible.
(2) Lift up your heels.
(3) Drop your heels.
If you engage your mind to your hip joints, it is more effective.
It is recommended to do this exercise 30 times a set for 3 sets a day.
Impact for reference:
Tennis: 224 Kg
Heel Dropping Exercise: 204 Kg
Jogging: 124 Kg
Fast walking: 76 Kg