Osteoporosis, the "silent bone thief," targets the wrists first… Learn about strengthening exercises.

A wrist fracture is a warning from the body. It signals that a future injury, such as a spine or hip, is imminent, a condition that can disrupt daily life once a bone is broken. In fact, the incidence of osteoporotic fractures increases by age: the wrist in people in their 50s, the spine in those in their 60s, and the hip joint in those over 70. It's crucial to be vigilant even before receiving warnings. Once you've experienced an osteoporotic fracture, the likelihood of another fracture increases threefold.

This article introduces exercises to strengthen the wrists and prevent fractures. The second exercise in the "Osteoporosis Prevention Exercises" series is the "Wrist Knee Push-Up." We learned about this with the help of instructor Kim Gyu-nam from Quat. Quat is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic exercise, and strength training.

◇Wrists: The most prone to breakage after age 50 As we age and our bones weaken due to osteoporosis, the wrist is the first area most susceptible to injury. According to data from the National Health Insurance Service, wrist fractures account for more than half of all fractures in women, accounting for 67.9% in their 50s and 52.5% in their 60s. In men, the rates were 43.6% in their 50s and 32.8% in their 60s. Because the wrist has a limited ability to distribute body weight and external impact, a decrease in bone density significantly increases the risk of fracture. The wrist bones and joint structures are small and delicate, and can be damaged by repeated use or even a single careless movement. Once injured, the wrist joint can become permanently unstable and painful.

◇You need to train both your wrist bones and surrounding muscles. Preventing osteoporosis in the wrist requires exercises that directly stimulate the wrist bones. This is because applying appropriate pressure to the bones stimulates the activity of osteoblasts, the cells that form bone. Osteoporosis is a disease caused by an accelerated rate of bone resorption, which destroys old bone cells, and bone formation, which creates new ones. Stimulating the bone formation mechanism through exercise can effectively prevent osteoporosis.

The "wrist knee push-up" exercise not only supports your body weight on your wrists, promoting proper osteoblast activity, but also strengthens the muscles surrounding the joints, reducing the strain on the bones. It also increases wrist flexibility and stability, effectively reducing the risk of fractures.

◇ Follow the 'List Knee Push-Up' exercise

▶Action= Place your hands shoulder-width apart on the floor, aligning your wrists, elbows, and shoulders perpendicular to the floor. Spread your knees and feet hip-width apart, then raise them so they are perpendicular to the floor. Keep your spine straight, and look naturally toward the floor. Keeping your elbows straight, push off the floor with your hands and raise your palms. Feel the tension in your wrists and forearms, and pause for two seconds at the point where your palms are as high as possible. Slowly return to the starting position, holding the pose. Exhale as you raise your palms, and inhale as you lower them.

▶Number of exercises and rest time = Perform 3 sets of 10 repetitions, each raising and lowering your palms. It's best to take short breaks of about a minute between sets.

▶Postures to watch out for= Be careful not to bend your elbows during the movement. Keep your shoulder blades and hips still, and push with your palms so your entire body moves only up and down. If you feel any pain in your wrists, elbows, or shoulders during the movement, stop immediately.

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I thought it was osteoporosis in my knees,

The first place that comes to mind is the wrist.

The wrist is a big distance away

I think I've heard it a lot from people around me.

Will it be effective if I move?