Know how to increase bone density with exercise.- जानिए बोन डेंसिटी बढ़ाने में एक्सरसाइज कैसे मदद कर सकती है।

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लंबे समय तक फिजिकल एक्टिविटी या शारीरिक व्यायाम का अभाव आपकी हड्डी और जोड़ों के स्वास्थ्य पर बुरा प्रभाव डाल कर सकता है। इसके चलते आप अन्य स्वास्थ्य समस्याओं से भी ग्रस्त हो सकते हैं। घरों में या दफ्तरों में सीमित होने के कारण लोगों की मांसपेशियों और हड्डियों को पर्याप्त मात्रा में व्यायाम नहीं मिल पा रहा है। हमें याद रखना चाहिए कि शरीर के सभी अंगों की तरह हमें अपनी हड्डियों के स्वास्थ्य को भी नजरंदाज नहीं करना चाहिए। इनमें एक्सरसाइज एक महत्वपूर्ण भूमिका निभाती है। आइए जानते हैं व्यायाम आपकी बोन हेल्थ (how to increase bone density) के लिए क्यों और कितना जरूरी है।


कई और समस्याओं को भी जन्म देती है सुस्त जीवनशैली 

फिजिकल एक्टिविटी का अभाव और पहले से मौजूद स्वास्थ्य समस्याओं के साथ, बुजुर्गों में दैनिक गतिविधियाें को करने में समस्या बढ़ सकती है। जिसके लिए व्यायाम करना अनिवार्य है।

गतिविधि का अभाव न केवल हड्डियों के स्वास्थ्य को प्रभावित करेगा, बल्कि मधुमेह, हृदय संबंधी बीमारियों और उच्च रक्तचाप से पीड़ित लोगों के समग्र स्वास्थ्य को भी प्रभावित करता है। इसमें व्यक्ति का मानसिक स्वास्थ्य भी शामिल है। महिलाओं में स्थितियां और भी पेचीदा बन सकती हैं। बढ़ती उम्र की ऐसी ही एक बीमारी है ऑस्टियोपोरोसिस (Osteoporosis)।

महिलाओं में बढ़ते जा रहे हैं ऑस्टियोपोरोसिस के मामले 

डब्ल्यूएचओ (WHO) की ताजा प्रसारित रिपोर्ट के अनुसार विश्व भर में हृदय की बीमारी के उपरांत सबसे ज्यादा प्रभावित करने वाली बीमारी ऑस्टियोपोरोसिस है। पुरुषों की तुलना में महिलाएं इससे ज्यादा प्रभावित होती हैं। ऑस्टियोपोरोसिस को खोखली हड्डियों की बीमारी भी कहा जाता हैं।

Badhti umra mein osteoporosis se rahe saawdhaan
बढ़ती उम्र में ऑस्टियोपोरोसिस से रहें सावधान! चित्र:शटरस्टॉक

इसमें पर्याप्त मात्रा में कैल्शियम, विटामिन डी और दूसरे अन्य प्रकार के मिनरल्स न होने से हड्डियां (घनत्व) भुरभुरी हो जाती हैं। इस स्थिति में हड्डियां इतनी कमजोर हो जाती हैं कि छोटी-सी चोट भी फ्रैक्चर का कारण बन जाती है। ऐसे में कूल्हे, कलाई या रीढ़ की हड्डी में फेक्चर होने की संभावना अधिकतम होती हैं।


बोन डेंसिटी बनाए रखने के लिए जरूरी है एक्सरसाइज 

ऑस्टियोपोरोसिस होने के बहुत से कारणों में से एक प्रमुख कारण है शारीरिक व्यायाम की कमी। इसके इलाज में मेडिकल और नॉन मेडिकल दोनों पहलुओं का ध्यान रखा जाता है। मेडिकल पहलु में दवाएं और इंजेक्शन शामिल हैं। जबकि नॉन मेडिकल में हड्डियों को मजबूत बनाने वाले व्यायाम, कैल्शियम तथा बैलेंस डाइट युक्त आहार का समावेश है।

स्वस्थ हड्डियों के लिए हर उम्र में व्यायाम महत्वपूर्ण है। यह ऑस्टियोपोरोसिस के इलाज और रोकथाम के लिए भी जरूरी है। व्यायाम न केवल आपके हड्डी के स्वास्थ्य में सुधार कर सकता है, बल्कि आपकी मांसपेशियों की ताकत, समन्वय और शारिरिक संतुलन में भी वृद्धि होती है।

असल में यहीं से आपकी संपूर्ण शारीरिक तंदुरुस्ती की शुरुआत होती है। जिससे गिरने या चोट लगने की वजह से होने वाले फ्रैक्चर को रोकने या उसका शरीर पर कम प्रभाव होने में मदद करता है।

मांसपेशियों की ही तरह, जब हड्डियां खिंचाव महसूस करती है, तो वे अधिक वजन सहन करने के लिए मजबूर होती हैं। यह वजन-असर (जैसे चलना, सीढ़ियां चढ़ना, नृत्य, स्क्वॉट्स इत्यादि और प्रतिरोध व्यायाम (जैसे वजन उठाना ) आदि।


बोन डेंसिटी बढ़ानी है तो इन बातों का जरूर रखें ध्यान 

mahilaon me bone health
महिलाओं को अपने हड्डियों के स्वास्थ्य के बारे में अतिरिक्त सावधानी बरतने की आवश्यकता है. चित्र : शटरस्टॉक

1 डॉक्टर से परामर्श करें 

अगर आप किसी पुरानी स्वास्थ्य समस्या से ग्रस्त हैं, तो शारीरिक व्यायाम शुरू करने से पूर्व अपने डॉक्टर तथा फिजियोथैरेपिस्ट की सलाह लेना अनिवार्य है। अपने जोड़ों और मांसपेशियों को बनाए रखने के लिए हर दिन कम से कम 20-30 मिनट के लिए सरल व्यायाम की कोशिश करें और इसे धीरे-धीरे बढ़ाएं।

2 संतुलित हो वर्कआउट रुटीन 

कोई भी व्यायाम शुरू करने से पहले वॉर्म अप और खत्म होने पर कूल डाउन जरूरी है। अन्य व्यायाम जैसे एरोबिक्स, मजबूत मांसपेशियों को बनाने और बनाए रखने में मदद कर सकते हैं। एक संतुलित वर्कआउ रुटीन आपके हृदय स्वास्थ्य का भी समर्थन करेगा।

3 सुबह-शाम की सैर है जरूरी 

एरोबिक्स में सबसे अच्छा व्यायाम है चलना। आप हर दिन सुबह और शाम की सैर को अपने रुटीन में शामिल कर सकती हैं। इसके साथ ही आप जंपिंग, स्किपिंग, स्पॉट जॉगिंग, डांसिंग इत्यादि भी कर सकते है। पर अगर आपके जोड़ों में दर्द है, तो कूदने जैसे व्यायाम से पहले डाॅक्टर से परामर्श जरूर करें।


4 विटामिन डी का रखें ध्यान 

ऑफिस जॉब और दिन भर घर पर रहने के कारण जब हम सूरज की रोशनी के संपर्क में कम आते हैं, तो विटामिन डी की कमी होने लगती है। जबकि शरीर में विटामिन डी का स्तर बनाए रखने के लिए सूर्य का प्रकाश आवश्यक है।

हर रोज कम से कम 15-20 मिनट धूप में जरूर बैठें। यदि आपको जोड़ों का दर्द है, तो यह आवश्यक है कि आप विटामिन डी की खुराक के लिए ऑर्थोपेडिक से भी सलाह ले सकते हैं।

हम आशा करते है कि आप शारिरिक व्यायाम का महत्व इस अनुसंधान के जरिये आसानी से जान सके। जिससे आप बेहतर जीवन में कदम सफलता से रखने में कामयाब हो।

यह भी पढ़ें – वेट लॉस करना है, तो डाइटिंग और एक्सरसाइज से पहले दूर कर लें ये 4 मिथ्स

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