{"id":14071,"date":"2023-10-25T14:34:00","date_gmt":"2023-10-25T14:34:00","guid":{"rendered":"https:\/\/wp-dev.space\/craftandroot\/medbox\/develop\/?p=14071"},"modified":"2024-05-01T23:56:08","modified_gmt":"2024-05-01T23:56:08","slug":"a-guide-to-osteoporosis-and-exercise","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/a-guide-to-osteoporosis-and-exercise\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn v\u1ec1 b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng h\u01a1n 10,2 tri\u1ec7u ng\u01b0\u1eddi M\u1ef9 t\u1eeb 50 tu\u1ed5i tr\u1edf l\u00ean b\u1ecb lo\u00e3ng x\u01b0\u01a1ng kh\u00f4ng? C\u0103n b\u1ec7nh n\u00e0y ph\u1ed5 bi\u1ebfn \u1edf ph\u1ee5 n\u1eef h\u01a1n nam gi\u1edbi v\u00e0 nguy c\u01a1 m\u1eafc b\u1ec7nh t\u0103ng l\u00ean sau th\u1eddi k\u1ef3 m\u00e3n kinh. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 ph\u1ee5 n\u1eef tr\u00ean 45 tu\u1ed5i c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng cao h\u01a1n, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u0111au x\u01b0\u01a1ng, kh\u1edbp v\u00e0 c\u01a1 nghi\u00eam tr\u1ecdng.<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">MedBox: Kh\u00f4ng bao gi\u1edd ph\u1ea3i ph\u00e2n lo\u1ea1i thu\u1ed1c n\u1eefa<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"T\u00ecm hi\u1ec3u th\u00eam\" >\n\n          <span class=\"wrapp-title-link\">T\u00ecm hi\u1ec3u th\u00eam<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p>Trong th\u1eddi \u0111\u1ea1i truy\u1ec1n th\u00f4ng k\u1ef9 thu\u1eadt s\u1ed1, th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 v\u1ebb l\u00e0 m\u1ed9t r\u1eafc r\u1ed1i \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, nh\u01b0ng n\u00f3 l\u1ea1i mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch v\u00e0 k\u1ebft qu\u1ea3 \u0111\u00e1ng ch\u00fa \u00fd cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a m\u1ed9t ng\u01b0\u1eddi.<\/p>\n\n\n\n<p>Tham gia t\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i th\u01b0\u1eddng xuy\u00ean ho\u1eb7c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 b\u1ea3o v\u1ec7 <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/treatment-tests-and-therapies\/bone-densitometry\">m\u1eadt \u0111\u1ed9 kho\u00e1ng x\u01b0\u01a1ng<\/a> m\u00e0 c\u00f2n \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u00e0 th\u0103ng b\u1eb1ng, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 v\u00e0 ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng b\u1eb1ng c\u00e1ch l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t x\u01b0\u01a1ng.<\/p>\n\n\n\n<p>B\u00e0i vi\u1ebft n\u00e0y cung c\u1ea5p h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 c\u00e1ch t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba ho\u1eb7c \u0111i\u1ec1u tr\u1ecb lo\u00e3ng x\u01b0\u01a1ng \u1edf m\u1ecdi l\u1ee9a tu\u1ed5i. H\u01a1n n\u1eefa, ch\u00fang t\u00f4i s\u1ebd th\u1ea3o lu\u1eadn v\u1ec1 4 b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 d\u1ec5 d\u00e0ng nh\u1ea5t c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba ho\u1eb7c gi\u00fap ki\u1ec3m so\u00e1t lo\u00e3ng x\u01b0\u01a1ng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lo\u00e3ng x\u01b0\u01a1ng l\u00e0 g\u00ec v\u00e0 n\u00f3 x\u1ea3y ra nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n\n\n\n<p>Lo\u00e3ng x\u01b0\u01a1ng l\u00e0 m\u1ed9t r\u1ed1i lo\u1ea1n x\u01b0\u01a1ng th\u01b0\u1eddng ph\u00e1t tri\u1ec3n khi ch\u00fang ta gi\u00e0 \u0111i. X\u01b0\u01a1ng c\u1ee7a ch\u00fang ta, \u1edf th\u1eddi k\u1ef3 sung s\u1ee9c nh\u1ea5t, ch\u1eafc kh\u1ecfe v\u00e0 d\u00e0y \u0111\u1eb7c, l\u01b0u tr\u1eef g\u1ea7n 99% canxi, gi\u00fap duy tr\u00ec s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng v\u00e0 h\u1ed7 tr\u1ee3 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. Tuy nhi\u00ean, theo tu\u1ed5i t\u00e1c, kh\u1ea3 n\u0103ng t\u00e1i t\u1ea1o v\u00e0 duy tr\u00ec m\u1eadt \u0111\u1ed9 c\u1ee7a x\u01b0\u01a1ng gi\u1ea3m \u0111i m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, c\u00f3 th\u1ec3 ti\u1ebfn tri\u1ec3n th\u00e0nh lo\u00e3ng x\u01b0\u01a1ng.<\/p>\n\n\n\n<p>Lo\u00e3ng x\u01b0\u01a1ng l\u00e0 t\u00ecnh tr\u1ea1ng gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng v\u00e0 m\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t c\u1ee7a x\u01b0\u01a1ng, khi\u1ebfn x\u01b0\u01a1ng y\u1ebfu \u0111i, do \u0111\u00f3 l\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng v\u00e0 t\u0103ng nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng (x\u01b0\u01a1ng g\u00e3y).<\/p>\n\n\n\n<p>Ngo\u00e0i ra, nhu c\u1ea7u canxi c\u1ee7a c\u01a1 th\u1ec3 t\u0103ng theo tu\u1ed5i t\u00e1c. N\u1ebfu l\u01b0\u1ee3ng canxi h\u1ea5p th\u1ee5 kh\u00f4ng \u0111\u1ee7, lo\u00e3ng x\u01b0\u01a1ng c\u00f3 th\u1ec3 x\u1ea3y ra do thi\u1ebfu canxi.<\/p>\n\n\n\n<p>C\u00e1c tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u1ee7a b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110au l\u01b0ng d\u01b0\u1edbi ho\u1eb7c \u0111au c\u1ed5<\/li>\n\n\n\n<li>Thay \u0111\u1ed5i t\u01b0 th\u1ebf (g\u00f9 l\u01b0ng ho\u1eb7c cong l\u01b0ng tr\u00ean).<\/li>\n\n\n\n<li>Gi\u1ea3m chi\u1ec1u cao (th\u01b0\u1eddng l\u00e0 m\u1ed9t inch ho\u1eb7c h\u01a1n).<\/li>\n\n\n\n<li>\u0110au \u0111\u1ea7u g\u1ed1i<\/li>\n\n\n\n<li>G\u00e3y x\u01b0\u01a1ng th\u01b0\u1eddng xuy\u00ean do t\u00e9 ng\u00e3<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">T\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u1ed1i v\u1edbi b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng<\/h2>\n\n\n\n<p>T\u00e1c d\u1ee5ng c\u00f3 l\u1ee3i c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u1ed1i v\u1edbi b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng l\u00e0 r\u1ea5t nhi\u1ec1u. Ch\u00fang bao g\u1ed3m gi\u1ea3m m\u1ea5t x\u01b0\u01a1ng, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 t\u0103ng c\u01b0\u1eddng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c. Ch\u00fang ta h\u00e3y xem x\u00e9t k\u1ef9 h\u01a1n m\u1ed9t s\u1ed1 l\u1ee3i \u00edch sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u0103ng c\u01b0\u1eddng x\u01b0\u01a1ng<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"Smiling senior couple jogging in the park\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/jogging-couple.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>\u0110\u00fang l\u00e0 tu\u1ed5i t\u00e1c l\u00e0m gi\u1ea3m s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng. Nh\u01b0ng m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng, nh\u01b0 ch\u1ea1y b\u1ed9 v\u00e0 \u0111i b\u1ed9, gi\u00fap k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 c\u1ea3i thi\u1ec7n m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Gi\u1ea3m m\u1ea5t x\u01b0\u01a1ng<\/h3>\n\n\n\n<p>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean l\u00e0m gi\u1ea3m t\u1ef7 l\u1ec7 m\u1ea5t x\u01b0\u01a1ng v\u00e0 duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng. V\u1edbi c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c ho\u1eb7c ch\u1ecbu l\u1ef1c th\u01b0\u1eddng xuy\u00ean, nh\u01b0 ch\u1ea1y, \u0111i b\u1ed9 ho\u1eb7c n\u00e2ng t\u1ea1, x\u01b0\u01a1ng c\u1ee7a ch\u00fang ta s\u1ebd g\u1eb7p ph\u1ea3i \u00e1p l\u1ef1c c\u01a1 h\u1ecdc. \u00c1p l\u1ef1c n\u00e0y th\u00fac \u0111\u1ea9y c\u00e1c t\u1ebf b\u00e0o h\u00ecnh th\u00e0nh x\u01b0\u01a1ng s\u1ea3n xu\u1ea5t m\u00f4 x\u01b0\u01a1ng m\u1edbi, cu\u1ed1i c\u00f9ng l\u00e0 t\u0103ng c\u01b0\u1eddng m\u1eadt \u0111\u1ed9 v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng v\u00e0 gi\u1ea3m m\u1ea5t x\u01b0\u01a1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/h3>\n\n\n\n<p>Tham gia c\u00e1c b\u00e0i t\u1eadp nh\u01b0 t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n gi\u00fap t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh. C\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh h\u1ed7 tr\u1ee3 x\u01b0\u01a1ng, gi\u00fap gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u0110\u01a1n thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i v\u00e0 giao<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"B\u1eaft \u0111\u1ea7u\" >\n\n          <span class=\"wrapp-title-link\">B\u1eaft \u0111\u1ea7u<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">T\u0103ng c\u01b0\u1eddng s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 ph\u1ed1i h\u1ee3p<\/h3>\n\n\n\n<p>Nhi\u1ec1u b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng kh\u00e1c nhau, nh\u01b0 n\u00e2ng ch\u00e2n sang m\u1ed9t b\u00ean, ch\u1ed1ng \u0111\u1ea9y tr\u00ean t\u01b0\u1eddng, \u0111\u1ee9ng b\u1eb1ng m\u1ed9t ch\u00e2n, di\u1ec5u h\u00e0nh \u0111\u1ee9ng, k\u00e9o gi\u00e3n, <a href=\"https:\/\/medbox.com\/vi\/yoga-for-seniors-a-guide-to-getting-started\/\">yoga<\/a>, v\u00e0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 ph\u1ed1i h\u1ee3p, gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. C\u00e1c b\u00e0i t\u1eadp n\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap ch\u1ed1ng l\u1ea1i t\u00ecnh tr\u1ea1ng m\u1ea5t x\u01b0\u01a1ng, g\u00e3y x\u01b0\u01a1ng v\u00e0 y\u1ebfu x\u01b0\u01a1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Qu\u1ea3n l\u00fd c\u01a1n \u0111au<\/h3>\n\n\n\n<p>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t c\u1ee7a kh\u1edbp v\u00e0 gi\u1ea3m c\u0103ng c\u01a1, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 kh\u00f3 ch\u1ecbu v\u00e0 \u0111au \u0111\u1edbn do lo\u00e3ng x\u01b0\u01a1ng g\u00e2y ra.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B\u1ea1n n\u00ean tr\u00e1nh nh\u1eefng b\u00e0i t\u1eadp n\u00e0o n\u1ebfu b\u1ecb lo\u00e3ng x\u01b0\u01a1ng?<\/h2>\n\n\n\n<p>M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 t\u00e1c d\u1ee5ng ng\u0103n ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb lo\u00e3ng x\u01b0\u01a1ng, nh\u01b0ng n\u1ebfu b\u1ea1n \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n m\u1eafc ch\u1ee9ng b\u1ec7nh n\u00e0y, b\u1ea1n c\u1ea7n tr\u00e1nh m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp nh\u1ea5t \u0111\u1ecbnh.<\/p>\n\n\n\n<p>\u0110i\u1ec1u n\u00e0y l\u00e0 do trong t\u00ecnh tr\u1ea1ng lo\u00e3ng x\u01b0\u01a1ng, x\u01b0\u01a1ng c\u1ee7a b\u1ea1n y\u1ebfu v\u00e0 d\u1ec5 b\u1ecb th\u01b0\u01a1ng. Do \u0111\u00f3, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp khi\u1ebfn x\u01b0\u01a1ng ph\u1ea3i ch\u1ecbu th\u00eam t\u1ea3i tr\u1ecdng ho\u1eb7c t\u1ea3i tr\u1ecdng \u0111\u1ed9t ng\u1ed9t.<\/p>\n\n\n\n<p>C\u00e1c lo\u1ea1i b\u00e0i t\u1eadp c\u1ea7n tr\u00e1nh khi b\u1ecb lo\u00e3ng x\u01b0\u01a1ng bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e1c b\u00e0i t\u1eadp bao g\u1ed3m c\u00e1c \u0111\u1ed9ng t\u00e1c u\u1ed1n cong v\u00e0 xo\u1eafn m\u1ea1nh.<\/li>\n\n\n\n<li>C\u00e1c b\u00e0i t\u1eadp ho\u1eb7c ho\u1ea1t \u0111\u1ed9ng li\u00ean quan \u0111\u1ebfn chuy\u1ec3n \u0111\u1ed9ng gi\u1eadt c\u1ee5c ho\u1eb7c nhanh, nh\u01b0 nh\u1ea3y, ch\u1ea1y ho\u1eb7c c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c. T\u1ed1t nh\u1ea5t n\u00ean ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp c\u00f3 chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4 b\u00e0i t\u1eadp h\u00e0ng \u0111\u1ea7u gi\u00fap ng\u0103n ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb lo\u00e3ng x\u01b0\u01a1ng<\/h2>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp m\u1edbi n\u00e0o, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n \u0111\u1ec3 x\u00e1c nh\u1eadn r\u1eb1ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u00f3 an to\u00e0n cho b\u1ea1n d\u1ef1a tr\u00ean t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 ti\u1ec1n s\u1eed b\u1ec7nh l\u00fd c\u1ee7a b\u1ea1n. Sau khi nh\u1eadn \u0111\u01b0\u1ee3c t\u00edn hi\u1ec7u \u0111\u00e8n xanh, h\u00e3y th\u1eed k\u1ebft h\u1ee3p m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. B\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh<\/h3>\n\n\n\n<p>C\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh bao g\u1ed3m m\u1ed9t s\u1ed1 ho\u1ea1t \u0111\u1ed9ng n\u00e2ng t\u1ea1 \u0111\u1ec3 c\u1ea3i thi\u1ec7n m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1, g\u00e2n v\u00e0 x\u01b0\u01a1ng. V\u00ed d\u1ee5 v\u1ec1 c\u00e1c b\u00e0i t\u1eadp b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n bao g\u1ed3m n\u00e2ng t\u1ea1 t\u1ef1 do nh\u01b0 t\u1ea1 \u0111\u00f2n ho\u1eb7c t\u1ea1 tay, s\u1eed d\u1ee5ng&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Resistance_band\">d\u00e2y thun<\/a>ho\u1eb7c s\u1eed d\u1ee5ng m\u00e1y t\u1eadp t\u1ea1.<\/p>\n\n\n\n<p>N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi t\u1ea1 nh\u1eb9 v\u00e0 t\u0103ng d\u1ea7n t\u1ea1 v\u00e0 s\u1ee9c \u0111\u1ec1 kh\u00e1ng khi s\u1ee9c m\u1ea1nh c\u1ee7a b\u1ea1n ph\u00e1t tri\u1ec3n. Th\u1ef1c hi\u1ec7n theo H\u1ecdc vi\u1ec7n Y h\u1ecdc Th\u1ec3 thao Hoa K\u1ef3 <a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/selecting-and-effectively-using-free-weights.pdf?sfvrsn=822f5a06_2\">h\u01b0\u1edbng d\u1eabn<\/a> \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh cho ng\u01b0\u1eddi l\u1edbn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. B\u00e0i t\u1eadp Aerobic ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng<\/h3>\n\n\n\n<p>Trong c\u00e1c b\u00e0i t\u1eadp aerobic ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng, x\u01b0\u01a1ng c\u1ee7a b\u1ea1n s\u1ebd n\u00e2ng \u0111\u1ee1 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 khi b\u1ea1n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u1edf ch\u00e2n. C\u00e1c b\u00e0i t\u1eadp n\u00e0y nh\u1eafm tr\u1ef1c ti\u1ebfp v\u00e0o x\u01b0\u01a1ng c\u1ee7a ph\u1ea7n th\u00e2n d\u01b0\u1edbi, bao g\u1ed3m ch\u00e2n, h\u00f4ng v\u00e0 c\u1ed9t s\u1ed1ng d\u01b0\u1edbi.<\/p>\n\n\n\n<p>M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng c\u0169ng gi\u00fap l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t x\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n l\u01b0u l\u01b0\u1ee3ng m\u00e1u, s\u1ee9c m\u1ea1nh, t\u00ednh linh ho\u1ea1t v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng. V\u00ed d\u1ee5 bao g\u1ed3m khi\u00eau v\u0169, l\u00e0m v\u01b0\u1eddn, \u0111i b\u1ed9, leo c\u1ea7u thang, s\u1eed d\u1ee5ng&nbsp;<a href=\"https:\/\/www.cbssports.com\/essentials\/news\/best-elliptical-machines-for-your-home-gym-in-2023-09-06\/\">m\u00e1y t\u1eadp elip,<\/a>&nbsp;ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u nh\u1eb9 nh\u00e0ng.<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Nh\u1eadn thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i tr\u01b0\u1edbc v\u00e0 giao h\u00e0ng m\u00e0 kh\u00f4ng m\u1ea5t th\u00eam chi ph\u00ed<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">3. B\u00e0i t\u1eadp \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng<\/h3>\n\n\n\n<p>Vi\u1ec7c ng\u0103n ng\u1eeba t\u00e9 ng\u00e3 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb lo\u00e3ng x\u01b0\u01a1ng v\u00ec x\u01b0\u01a1ng c\u1ee7a h\u1ecd d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng, th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn g\u00e3y x\u01b0\u01a1ng ngay c\u1ea3 khi ch\u1ec9 b\u1ecb t\u00e9 ng\u00e3 nh\u1eb9.<\/p>\n\n\n\n<p>C\u00e1c b\u00e0i t\u1eadp v\u1ec1 s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 th\u0103ng b\u1eb1ng \u0111\u1eb7c bi\u1ec7t c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/p>\n\n\n\n<p>V\u00ed d\u1ee5 v\u1ec1 c\u00e1c b\u00e0i t\u1eadp \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng bao g\u1ed3m squat v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, n\u00e2ng ch\u00e2n khi ng\u1ed3i, n\u00e2ng b\u1eafp ch\u00e2n, n\u00e2ng m\u1ed9t ch\u00e2n, n\u00e2ng \u0111\u1ea7u g\u1ed1i, nh\u1ea3y sang ngang, ch\u1ed1ng \u0111\u1ea9y d\u1ef1a v\u00e0o t\u01b0\u1eddng, n\u00e2ng \u0111\u00f9i sang ngang ho\u1eb7c plank.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. B\u00e0i t\u1eadp d\u1ebbo dai<\/h3>\n\n\n\n<p>C\u00e1c b\u00e0i t\u1eadp d\u1ebbo dai li\u00ean quan \u0111\u1ebfn vi\u1ec7c di chuy\u1ec3n c\u00e1c kh\u1edbp c\u1ee7a b\u1ea1n \u0111\u1ebfn ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7, gi\u00fap gi\u1eef cho c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n kh\u1ecfe m\u1ea1nh v\u00e0 ho\u1ea1t \u0111\u1ed9ng. B\u00e0i t\u1eadp d\u1ebbo dai t\u1ed1t nh\u1ea5t l\u00e0 k\u00e9o gi\u00e3n, v\u00e0 c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 k\u1ebft h\u1ee3p k\u00e9o gi\u00e3n v\u00e0o th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a b\u1ea1n l\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n trong 10 ph\u00fat v\u00e0o cu\u1ed1i bu\u1ed5i t\u1eadp. Th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n nh\u1eb9 nh\u00e0ng v\u00e0 ch\u1eadm r\u00e3i \u0111\u1ebfn m\u1ee9c g\u00e2y kh\u00f3 ch\u1ecbu nh\u1eb9 \u1edf c\u01a1 m\u00e0 kh\u00f4ng c\u00f3 b\u1ea5t k\u1ef3 chuy\u1ec3n \u0111\u1ed9ng nhanh, gi\u1eadt c\u1ee5c, n\u1ea3y l\u00ean ho\u1eb7c u\u1ed1n cong \u1edf eo.<\/p>\n<div class=\"acf-fields-container\" data-post-id=\"14071\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft h\u01a1n 10,2 tri\u1ec7u ng\u01b0\u1eddi M\u1ef9 t\u1eeb 50 tu\u1ed5i tr\u1edf l\u00ean \u0111ang m\u1eafc b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng kh\u00f4ng? C\u0103n b\u1ec7nh n\u00e0y ph\u1ed5 bi\u1ebfn \u1edf ph\u1ee5 n\u1eef h\u01a1n nam gi\u1edbi, v\u00e0 nguy c\u01a1 m\u1eafc b\u1ec7nh t\u0103ng l\u00ean sau th\u1eddi k\u1ef3 m\u00e3n kinh. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 ph\u1ee5 n\u1eef \u1edf \u0111\u1ed9 tu\u1ed5i tr\u1ebb h\u01a1n, kho\u1ea3ng 45-55, c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh n\u1ea1n nh\u00e2n c\u1ee7a b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng, d\u1eabn \u0111\u1ebfn \u0111au x\u01b0\u01a1ng, kh\u1edbp v\u00e0 c\u01a1 nghi\u00eam tr\u1ecdng.<\/p>","protected":false},"author":21,"featured_media":14072,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"footnotes":""},"categories":[6],"tags":[24,88,109],"class_list":["post-14071","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-exercise","tag-osteoporosis","tag-for-seniors"],"acf":[],"canto_acf_fields":"<div class=\"acf-fields-container\" data-post-id=\"14071\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Guide to Osteoporosis and Exercise<\/title>\n<meta name=\"description\" content=\"This article on osteoporosis and exercise details how you can strengthen your bones to manage osteoporosis. 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Delmonico, Ti\u1ebfn s\u0129, Th\u1ea1c s\u0129 Y t\u1ebf C\u00f4ng c\u1ed9ng","image":{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/secure.gravatar.com\/avatar\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ad8164e9f5f97c0ed9238845ee949ad07626aa39e4c3b645e39573cf69f713c1?s=96&d=mm&r=g","caption":"Reviewed by Matthew J. Delmonico, Ph.D, MPH"},"description":"Matthew J. Delmonico, Ti\u1ebfn s\u0129, Th\u1ea1c s\u0129 Y t\u1ebf C\u00f4ng c\u1ed9ng, sinh ra v\u00e0 l\u1edbn l\u00ean t\u1ea1i South Kingstown, RI. \u00d4ng nh\u1eadn b\u1eb1ng Th\u1ea1c s\u0129 Khoa h\u1ecdc v\u1ec1 Khoa h\u1ecdc Th\u1ec3 d\u1ee5c t\u1eeb \u0110\u1ea1i h\u1ecdc Rhode Island, b\u1eb1ng Th\u1ea1c s\u0129 Y t\u1ebf C\u00f4ng c\u1ed9ng (MPH) v\u1ec1 D\u1ecbch t\u1ec5 h\u1ecdc t\u1eeb \u0110\u1ea1i h\u1ecdc Nam Florida v\u00e0 b\u1eb1ng Ti\u1ebfn s\u0129 v\u1ec1 Khoa h\u1ecdc V\u1eadn \u0111\u1ed9ng h\u1ecdc t\u1eeb \u0110\u1ea1i h\u1ecdc Maryland. Ti\u1ebfn s\u0129 Delmonico l\u00e0 gi\u00e1o s\u01b0 v\u1ec1 khoa h\u1ecdc v\u1eadn \u0111\u1ed9ng h\u1ecdc hi\u1ec7n \u0111ang gi\u1ea3ng d\u1ea1y t\u1ea1i \u0110\u1ea1i h\u1ecdc Rhode Island. \u00d4ng \u0111\u00e3 xu\u1ea5t b\u1ea3n h\u01a1n 50 b\u00e0i b\u00e1o tr\u00ean c\u00e1c t\u1ea1p ch\u00ed khoa h\u1ecdc v\u00e0 nh\u1eadn Gi\u1ea3i th\u01b0\u1edfng Gi\u1ea3ng d\u1ea1y Xu\u1ea5t s\u1eafc n\u0103m 2021. C\u00e1c l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ee7a Ti\u1ebfn s\u0129 Delmonico bao g\u1ed3m sinh l\u00fd h\u1ecdc th\u1ec3 d\u1ee5c, l\u00e3o h\u00f3a, teo c\u01a1, ch\u1ee9c n\u0103ng th\u1ec3 ch\u1ea5t \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, b\u1ec7nh tim m\u1ea1ch v\u00e0 ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng. Ph\u1ea7n b\u1ed5 \u00edch nh\u1ea5t trong c\u00f4ng vi\u1ec7c c\u1ee7a \u00f4ng l\u00e0 gi\u00fap \u0111\u00e0o t\u1ea1o th\u1ebf h\u1ec7 sinh vi\u00ean ti\u1ebfp theo b\u01b0\u1edbc v\u00e0o c\u00e1c ng\u00e0nh ngh\u1ec1 y t\u1ebf. Trong th\u1eddi gian r\u1ea3nh r\u1ed7i, Ti\u1ebfn s\u0129 Delmonico th\u00edch t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n, c\u00e2u c\u00e1 n\u01b0\u1edbc m\u1eb7n v\u00e0 \u0111i du l\u1ecbch.","url":"https:\/\/medbox.com\/vi\/author\/matthew-delmonico\/"}]}},"_links":{"self":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/14071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/comments?post=14071"}],"version-history":[{"count":0,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/14071\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media\/14072"}],"wp:attachment":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media?parent=14071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/categories?post=14071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/tags?post=14071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}