养骨就是养寿命，认真养护骨骼非常关键。这里宋母贴养骨中心给大家四点建议：

Bone maintenance is to maintain life span, and careful bone maintenance is very important. Here are four suggestions from Song Mu's Bone Care Center:

多做运动

Do more exercises

积极运动对于养骨有很大裨益。跑步、游泳、骑车等都是能够调动骨骼运动的项目。每天运动在1个小时以内即可，以免过度磨损骨骼，反而对健康不利。此外，多进行抗阻锻炼可以预防骨质疏松，例如跑步、俯卧撑、举哑铃等，但抗阻运动消耗较大，如果身体本来就比较虚弱，慢跑、仰卧起坐等轻型运动方式。

Active exercise is of great benefit to bone maintenance. Running, swimming, cycling and so on are all items that can mobilize bone movement. Exercise within 1 hour every day to avoid excessive bone wear, which is bad for health. In addition, more resistance exercise can prevent osteoporosis, such as running, push-ups, lifting dumbbells, etc., but resistance exercise consumes a lot. If the body is already weak, jogging, sit-ups and other light exercise methods are recommended.

常晒太阳

Bask in the sun

阳光中的紫外线可以促使人体钙物质的吸收，提高免疫力，常晒太阳可以避免骨质疏松等疾病的出现。中老年人没事可以多出门晒晒太阳，也不用晒太多，建议每天晒15~20分钟为宜，多不要超过30分钟。

Ultraviolet rays in the sun can promote the absorption of calcium in the body and improve immunity. Frequent exposure to the sun can prevent the occurrence of osteoporosis and other diseases. Middle-aged and elderly people can go out and bask in the sun more than they need. It is recommended that they bask in the sun for 15 to 20 minutes every day, no more than 30 minutes.

重视饮食

Pay attention to diet

预防骨质疏松可以平时多补充一些富含优良蛋白和维生素D的食物，富含优良蛋白的食物如鸡肉、牛肉等肉类，黄豆、豆腐等豆类，富含维生素D的食物有玉米、大麦、牛奶、酸奶、动物内脏等。菠菜、韭菜、卷心菜等绿色蔬菜，都能够协助钙质吸收。

To prevent osteoporosis, we can usually supplement some foods rich in excellent protein and vitamin D. Foods rich in excellent protein, such as meat such as chicken and beef, beans such as soybeans and tofu, and foods rich in vitamin D, such as corn, barley, milk, yogurt, and animal viscera. Spinach, leek, cabbage and other green vegetables can help calcium absorption.

药物补充

Drug supplement

除了做好饮食的改善外，还可以补充一些维生素C、维生素D、钙质等来养护骨骼。中老年人可以到医院做一些检测，查查体内维生素和钙的水平，进行适量的补充。

In addition to improving diet, some vitamin C, vitamin D and calcium can also be added to maintain bones. Middle-aged and elderly people can go to the hospital for some tests, check the level of vitamins and calcium in the body, and take appropriate supplements.

骨骼养护能有效帮助中老年人减少患疾病的风险、身体上的疼痛，建议对骨质的养护要趁早，不要等发生问题才后悔。更多相关内容就来我们网站http://www.songmutie.com咨询！

Bone maintenance can effectively help middle-aged and elderly people reduce the risk of disease and physical pain. It is suggested that bone maintenance should be carried out as early as possible and not regret until problems occur. Come to our website for more relevant content http://www.songmutie.com consulting service