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",[35],{"id":36,"@type":37,"tagName":38,"properties":39,"responsiveStyles":44},"builder-pixel-mg59gn3939i","@builder.io/sdk:Element","img",{"src":40,"aria-hidden":41,"alt":27,"role":42,"width":43,"height":43},"https://cdn.builder.io/api/v1/pixel?apiKey=03468d87c63b456ab840cd8f4c5850f3","true","presentation","0",{"large":45},{"height":43,"width":43,"display":46,"opacity":43,"overflow":47,"pointerEvents":48},"block","hidden","none",{"createdDate":50,"id":51,"name":52,"modelId":53,"published":8,"query":54,"data":69,"variations":536,"testRatio":13,"screenshot":537,"createdBy":15,"lastUpdatedBy":538,"folders":539,"meta":540,"lastUpdated":543,"firstPublished":544,"rev":545},1772551187711,"f8abf10449714d3990eb5dab638a043b","magazine_health_strengthening-your-bones","1c150ea4ab6a4a14accd7eaa706b0617",[55],{"@type":56,"property":57,"operator":58,"value":59},"@builder.io/core:Query","urlPath","is",[60,61,62,63,64,65,66,67,68],"/en-eu/magazine/health/strengthening-your-bones/","/en-us/magazine/health/strengthening-your-bones/","/en-ch/magazine/health/strengthening-your-bones/","/en-au/magazine/health/strengthening-your-bones/","/de-eu/magazin/gesundheit/osteoporose-knochen-staerken/","/de-ch/magazin/gesundheit/osteoporose-knochen-staerken/","/fr-eu/magazine/sante/renforcer-les-os/","/fr-ch/magazine/sante/renforcer-les-os/","/fr-ca/magazine/sante/renforcer-les-os/",{"date":70,"state":71,"slug":219,"bungeeColor":221,"description":222,"category":223,"seoTitle":256,"title":257,"url":258,"stageImage":259,"blocks":260},"2023-03-16T00:00:00+00:00",{"translation":72,"deviceSize":25,"location":213},{"blocks.builder-38df6c99688c45c09cdced60af298307#text":73,"blocks.builder-86ef97e43feb454ca3f617d07eb20632#description":78,"blocks.builder-d9ccb2d324b2453cb86d09d840085bbb#text":82,"blocks.builder-9df4bea173624b429aaeca586ac59a51#headline":87,"blocks.builder-5b641dfdce2e44aab4582ecd7117396e#alt":90,"blocks.builder-0b738d9e4b12444bab89fccd561b29d8#headline":94,"blocks.builder-7c21cad78bd24a1084bdab3f7db0298b#text":97,"blocks.builder-a074352afbb14548822a91090032d4d5#headline":101,"blocks.builder-ebf8ee923cb14cc6b0077cf5786e49cd#buttonLink":105,"blocks.builder-e76387ff64bb4b518285c9492619c5d1#name":108,"blocks.builder-b182d227fc744dc1949b833004b1da21#name":110,"blocks.builder-a92b4e3839f14a8faff31e6b1859dca2#text":112,"blocks.builder-2a83cc396f7a4cf3839f4c12c568a68e#headline":116,"blocks.builder-b140cb300cdb4b36bfb97b833b2279d4#headline":120,"blocks.builder-a420cc41f3f24de1a467f1b7aa6a33a0#text":124,"blocks.builder-fc6ecf1eb61341d4ad6e0e71be6dbd5c#title":128,"blocks.builder-e6ade690053a407ebb104279680aa286#headline":132,"blocks.builder-fc6ecf1eb61341d4ad6e0e71be6dbd5c#description":134,"blocks.builder-d2a5b112ff2447b2b34bf1d556e90934#text":138,"blocks.builder-39f6dca31a9843c09d1224cea8f2f60b#text":142,"blocks.builder-758679e46da64d3f80bea0340df944aa#headline":146,"blocks.builder-0eef286633f44f00bc184753c7a5a87a#headline":150,"blocks.builder-b182d227fc744dc1949b833004b1da21#alt":154,"blocks.builder-ece0ea37f1fa4911adb83a500b57573d#text":158,"blocks.builder-4b9bccb20c5a4c6ab6b323b3bc808f55#text":162,"blocks.builder-f530ed799d5e45cd80de7dae3d2e877a#headline":166,"blocks.builder-ebf8ee923cb14cc6b0077cf5786e49cd#title":170,"blocks.builder-2faa03dcd33d4e5cb1fe301c6c634a20#headline":174,"blocks.builder-5b641dfdce2e44aab4582ecd7117396e#name":176,"blocks.builder-86ef97e43feb454ca3f617d07eb20632#title":178,"blocks.builder-efb337f47fcd4dcfa0086a1d60e46e3c#text":182,"blocks.builder-dc736cc9532749dbbdff7776c2a5d66c#text":186,"blocks.builder-ee784e54a6f846f8af6f54360af185c6#text":190,"blocks.builder-e76387ff64bb4b518285c9492619c5d1#alt":194,"blocks.builder-a4ede31525954e1aa83385909a4ac3dc#headline":198,"blocks.builder-ebf8ee923cb14cc6b0077cf5786e49cd#buttonText":202,"blocks.builder-8ad921694f394a8dbb4a915f066dd0f5#playbackId":206,"blocks.builder-ebf8ee923cb14cc6b0077cf5786e49cd#description":209},{"en-US":74,"de-CH":75,"@type":76,"nl-EU":74,"fr-CH":77,"de-EU":75,"fr-CA":77,"en-CA":74,"en-CH":74,"fr-EU":77,"en-AU":74,"en-EU":74},"We can tell you: quite a lot! Studies have shown that about 28-35% of people over 65 fall at least once a year and need medical care afterward. First, rebounding on the bellicon is gentle on the joints due to the custom-formulated bungee rings that produce no tug at the bottom of the bounce. So, unlike steel spring trampolines, you train in a more joint-friendly and enjoyable way. Also, rebounding exercise can reduce the fear of falling and improve mobility and balance. The pressure created when landing on the jumping surface strengthens the bones, which counteracts osteoporosis. The 12-week study of osteoporosis patients showed that a mixture of balance, strength, and jumping exercises can help prevent or alleviate the symptoms of osteoporosis while reducing the fear of falling and improving fall prevention. The test persons had better control over their movements and less pain.","Wir können Dir sagen: Eine ganze Menge! Studien haben gezeigt, dass ungefähr 28-35 % der Menschen über 65 Jahren mindestens einmal im Jahr fallen und danach medizinische Versorgung benötigen. Zudem ist Trampolinspringen auf dem bellicon nachweislich gelenkschonend. Dies liegt an den Gummiseilringen, bei denen während des Schwingens der Rückstoß ausbleibt. Anders als Stahlfedertrampoline ist die Belastung der Gelenke durch die gleichmäßige und harmonische Schwingung deutlich geringer und trainiert somit gelenkschonend und ganzheitlich. Trampolinspringen kann die Angst vorm Fallen lindern sowie Mobilität und Gangleistung der Betroffenen verbessern. Durch den entstehenden Druck beim Aufkommen auf der Sprungfläche werden die Knochen gestärkt, was der Osteoporose entgegenwirkt. Die 12-wöchige Untersuchung an Osteoporose-Patientinnen ergab, das mit einer Mischung aus Balance-, Kraft- und Sprungübungen die Beschwerden von Osteoporose vorgebeugt bzw. Diese gelindert werden können. Die Angst vorm Fallen konnte reduziert und die Alltagssicherheit wieder hergestellt werden. Die Proband:innen hatten eine bessere Kontrolle über ihre Bewegungen und weniger Schmerzen.","@builder.io/core:TranslatedValue","Enormément de choses ! Des études ont montré qu'environ 28-35 % des personnes de plus de 65 ans tombent au moins une fois par an et ont ensuite besoin de soins médicaux. De plus, il est prouvé que le trampoline sur le bellicon ménage les articulations. Cela est dû aux élastiques en caoutchouc qui n’exercent aucune pression lorsque vous oscillez. Contrairement aux trampolines à ressorts en acier, la sollicitation des articulations est nettement plus faible grâce à l'oscillation régulière et harmonieuse, ce qui permet de s'entraîner de manière globale et en ménageant les articulations. Le trampoline peut atténuer la peur de tomber et améliorer la mobilité et la marche des personnes concernées. La pression exercée lors de l'impact sur la surface de saut renforce les os, ce qui permet de lutter contre l'ostéoporose.  L'étude menée pendant 12 semaines sur des patientes atteintes d'ostéoporose a montré qu'un mélange d'exercices d'équilibre, de force et de saut permettait de prévenir ou d'atténuer les symptômes de l'ostéoporose. La peur de tomber a pu être réduite et la sécurité quotidienne a été rétablie. Les participants avaient un meilleur contrôle de leurs mouvements et moins de douleurs.",{"en-US":79,"@type":76,"de-CH":80,"fr-CA":81,"en-CA":79,"de-EU":80,"fr-CH":81,"nl-EU":79,"en-EU":79,"en-AU":79,"fr-EU":81,"en-CH":79},"Osteoporosis is defined by low bone mass (sometimes called low 'bone mineral density') due to a deterioration of the bone's internal structure, making bones more prone to fracture. According to the latest figures, about 8 million women and 2 million men in the USA suffer from osteoporosis.Osteoporotic fractures occur most frequently in the vertebrae of the spine, the neck of the femur, and the wrist. The two main categories of osteoporosis are primary and secondary osteoporosis. Primary osteoporosis, which is much more common, includes postmenopausal osteoporosis and osteoporosis of old age. Secondary osteoporosis occurs due to a metabolic disease or hormonal disorder and is a common cause of osteoporosis in men (about 50% of those affected).","Eine Osteoporose-Erkrankung definiert sich durch eine niedrige Knochenmasse und eine Verschlechterung der Knochenstruktur. Dies führt dazu, dass die Knochen anfälliger sind für Frakturen. Nach neuesten Daten sind mehr als 25 Prozent der über 50 Jährigen von Knochenschwund betroffen. Am häufigsten entstehen osteoporotische Brüche hierbei an den Wirbelkörpern der Wirbelsäule, dem Oberschenkelhals und am Handgelenk auf.\u003Cbr>Es wird zwischen primärer und sekundärer Osteoporose unterschieden. Zur wesentlich häufiger auftretenden primären Osteoporose zählen Postmenopausale- sowie Altersosteoporose. Die sekundäre Osteoporose tritt als Folge einer Stoffwechselerkrankung oder hormonellen Störung auf. Sie ist vor allem bei Männern (etwa 50 % der Betroffenen) die häufigste Ursache.","L'ostéoporose se définit par une faible masse osseuse et une détérioration de la structure osseuse. En conséquence, les os sont plus vulnérables aux fractures. Selon des données récentes, plus de 25 % des personnes de plus de 50 ans sont touchées par la perte osseuse. Les fractures ostéoporotiques se produisent le plus souvent au niveau des vertèbres de la colonne vertébrale, du col du fémur et du poignet.\u003Cbr>On distingue l'ostéoporose primaire et l'ostéoporose secondaire. L'ostéoporose primaire, beaucoup plus fréquente, comprend l'ostéoporose post ménopausique et l'ostéoporose liée à l'âge. L'ostéoporose secondaire est la conséquence d'une maladie métabolique ou d'un trouble hormonal. Elle est la cause la plus fréquente, surtout chez les hommes (environ 50 % des personnes concernées).\u003Cbr>Selon les données les plus récentes, environ 3,8 millions de Français de plus de 50 ans souffrent d'ostéoporose.",{"en-US":83,"@type":76,"de-CH":84,"de-EU":84,"en-CA":85,"fr-CA":86,"fr-CH":86,"nl-EU":85,"en-EU":85,"en-AU":85,"fr-EU":86,"en-CH":85},"On average, our skeleton makes up about 12-15% of our body weight. So for a 175 lb person, their bones weigh about 22-26 lbs. Even if someone has a denser skeleton with thicker bones, it will only add about two to four pounds to their total skeletal weight.","Unser Skelett trägt durchschnittlich einen Anteil von ca. 12-15 % zum Körpergewicht dazu. Bei einem 80 kg schweren Menschen wiegen die Knochen also bloß 10-12 kg. Selbst wenn jemand ein stabileres Skelett mit dickeren oder dichteren Knochen hat, bringen diese nur ein bis zwei Kilogramm mehr an Gewicht auf die Waage.","On average, our skeleton makes up about 12-15% of our body weight. So for a 80 kg person, their bones weigh about 10-12 kg. Even if someone has a denser skeleton with thicker bones, it will only add about two to four pounds to their total skeletal weight.","Notre squelette représente en moyenne 12 à 15 % du poids du corps. Pour une personne de 80 kg, les os ne pèsent donc que 10 à 12 kg. Même si une personne a un squelette plus solide avec des os plus épais ou plus denses, ceux-ci ne pèsent qu'un à deux kilos de plus sur la balance.",{"@type":76,"de-CH":88,"en-US":88,"en-EU":88,"en-AU":88,"fr-EU":89,"en-CH":88,"en-CA":88,"fr-CA":89,"de-EU":88,"fr-CH":89,"nl-EU":88},"Vitamin D","La Vitamine D",{"en-US":91,"de-CH":92,"@type":76,"nl-EU":91,"fr-CH":93,"fr-CA":93,"en-CA":91,"de-EU":92,"en-CH":91,"fr-EU":93,"en-AU":91,"en-EU":91},"Difference bone density in healthy bone and bone with osteoporosis.","Unterschied Knochendichte bei gesundem und mit Osteoporose erkrankten Knochen.","Différence de densité osseuse entre un os sain et un os atteint d'ostéoporose.",{"en-CH":95,"fr-EU":96,"en-AU":95,"en-EU":95,"nl-EU":95,"fr-CH":96,"de-EU":95,"en-CA":95,"fr-CA":96,"de-CH":95,"@type":76,"en-US":95},"Protein","Protéine",{"en-CH":98,"fr-EU":99,"en-AU":98,"en-EU":98,"nl-EU":98,"fr-CH":99,"de-EU":100,"fr-CA":99,"en-CA":98,"de-CH":100,"@type":76,"en-US":98},"Our skeleton, an assemblage of approximately 210 bones, is more than a supporting and structural apparatus. Bones stabilize, sustain, and strengthen us in everything we do. The structure of bones allows them to serve us well, being made of regenerative tissue that flexibly adapts to internal requirements - throughout our lives. We can actively support this regeneration by paying attention to the intake of certain substances.","Notre squelette comptabilise environ 210 os. Il est bien plus qu'un simple appareil de soutien et de maintien. Ces os stabilisent, nous servent de ressorts, nous maintiennent et nous renforcent dans tout ce que nous faisons. Cela n'est possible que parce que les os sont des tissus quasi régénérateurs qui s'adaptent de manière flexible aux exigences internes - et ce tout au long de notre vie. Nous pouvons soutenir activement cette régénération en veillant à l'absorption de certaines substances.","Unser Skelett, also die Summe der rund 210 Knochen, ist weit mehr als nur ein Stütz- und Halteapparat. Sie stabilisieren, federn, halten und stärken uns bei allem, was wir tun. Das geht nur, weil Knochen quasi regenerierendes Gewebe ist, welches flexibel an interne Anforderungen anpasst – und das unser ganzes Leben lang. Diese Regeneration können wir aktiv unterstützen, indem auf die Aufnahme bestimmter Stoffe geachtet wird.",{"de-CH":102,"@type":76,"en-US":103,"fr-EU":104,"en-CH":103,"en-EU":103,"en-AU":103,"nl-EU":103,"fr-CA":104,"en-CA":103,"de-EU":102,"fr-CH":104},"… und was hat Osteoporose mit dem Minitrampolin zu tun?  ","What does a mini-trampoline have to do with osteoporosis?  ","Mais… quel est le rapport entre l’ostéoporose et le mini trampoline?  ",{"en-AU":106,"en-EU":106,"en-CH":106,"fr-EU":106,"fr-CH":106,"en-CA":106,"de-EU":107,"fr-CA":106,"nl-EU":106,"@type":76,"de-CH":107,"en-US":106},"https://video.bellicon.com/en/plans/78776","https://video.bellicon.com/de/plans/72136",{"en-US":109,"de-CH":109,"@type":76,"nl-EU":109,"fr-CH":109,"en-CA":109,"de-EU":109,"fr-CA":109,"en-CH":109,"fr-EU":109,"en-AU":109,"en-EU":109},"https://cdn.builder.io/api/v1/image/assets/03468d87c63b456ab840cd8f4c5850f3/93d4fccf497b41f997913c3efa5339bf?format=webp",{"en-US":111,"@type":76,"de-CH":111,"fr-CH":111,"en-CA":111,"fr-CA":111,"de-EU":111,"nl-EU":111,"en-AU":111,"en-EU":111,"en-CH":111,"fr-EU":111},"https://cdn.builder.io/api/v1/image/assets/03468d87c63b456ab840cd8f4c5850f3/73790a2e01aa407697d30fd8a476d10c",{"de-CH":113,"@type":76,"en-US":114,"en-CH":114,"fr-EU":115,"en-AU":114,"en-EU":114,"nl-EU":114,"fr-CH":115,"en-CA":114,"fr-CA":115,"de-EU":113},"Ausreichend Bewegung hilft uns in etlichen Lebenslagen. So auch bei einer bestehenden Osteoporose. Besonders gefährdet sind ältere, womöglich bettlägerige Personen. Immobilität führt zu Muskelschwund, Verlust der Knochenmasse und so zu einer erhöhten Anfälligkeit für Frakturen. Daher ist es besonders wichtig, auch wenn es schwerfällt, sich regelmäßig zu bewegen – am besten an der frischen Luft. Dabei muss es nicht das schweißtreibende Workout sein – Studien belegen, dass bereits regelmäßiges Gehen, Laufen oder Wandern sich positiv auf die Knochendichte auswirkt. Ebenfalls wird körperliches Training vor dem 40. Lebensjahr mit einem niedrigeren Sturzrisiko bei älteren Menschen in Verbindung gebracht. Die Bewegung an der frischen Luft hat zudem den Vorteil, dass das aufgenommene Vitamin D ein wichtiger Bestandteil zur Unterstützung der Kalziumaufnahme ist.","People already experiencing osteoporosis issues can gain a lot from exercise. Older people, who may be inactive, are particularly at risk, as immobility leads to muscle atrophy, loss of bone mass, and increased susceptibility to fractures. So, it's particularly important for older adults to exercise regularly to maintain their strength and vitality. It doesn't have to be a sweaty workout - studies show that even regular walking, running, or hiking positively affects bone density. Of course, the earlier you get started, the better, since regular physical training before age 40 is associated with a lower risk of falls in older people. Exercising in the fresh air has the added advantage of providing vitamin D from the sun, which helps support calcium absorption.","Avoir une activité physique suffisante est bénéfique dans de nombreuses situations. C'est également le cas en cas d'ostéoporose. Les personnes âgées, éventuellement alitées, sont particulièrement exposées. L'immobilité entraîne une atrophie musculaire, une perte de masse osseuse et donc une plus grande vulnérabilité aux fractures. Il est donc particulièrement important, même si c'est difficile, de faire régulièrement de l'exercice, de préférence en plein air. Il n'est pas nécessaire de faire de l'exercice en transpirant - des études ont démontré que la marche, la course ou la randonnée régulières ont déjà un effet positif sur la densité osseuse. De même, l'entraînement physique avant l'âge de 40 ans est associé à un risque de chute plus faible chez les personnes âgées. L'exercice en plein air présente en outre l'avantage que la vitamine D absorbée est un élément important pour soutenir l'absorption du calcium.",{"en-US":117,"de-CH":118,"@type":76,"nl-EU":117,"fr-CH":119,"fr-CA":119,"en-CA":117,"de-EU":118,"en-CH":117,"fr-EU":119,"en-AU":117,"en-EU":117},"Bone-building exercises","Übungen zum Knochenaufbau mit dem Trampolin","Exercice pour améliorer la formation osseuse",{"nl-EU":121,"de-EU":122,"en-CA":121,"fr-CA":123,"fr-CH":123,"fr-EU":123,"en-CH":121,"en-EU":121,"en-AU":121,"en-US":121,"de-CH":122,"@type":76},"Ideal weight - not too much, not too little","Weder zu viel noch zu wenig","Soit trop, soit pas assez",{"en-US":125,"de-CH":126,"@type":76,"nl-EU":125,"fr-CH":127,"fr-CA":127,"de-EU":126,"en-CA":125,"en-CH":125,"fr-EU":127,"en-AU":125,"en-EU":125},"To give you an impression of what to expect during a bellicon training session, we've put together a series of special exercises for osteoporosis on our online training platform. In the Quick Tip Video you can see what to expect. Interested? Then take a look at our training platform right now!","Damit Du einen ersten Eindruck erhältst, was Dich bei einem bellicon Training erwartet, haben wir auf unserer Online-Trainingsplattform eine Serie mit speziellen Übungen für Osteoporose-Erkrankungen zusammengestellt. Im Quick Tipp Video konntest Du bereits sehen, was Dich erwartet. Hast Du Lust bekommen? Dann schau gleich jetzt auf unserer Trainingslattform vorbei!","Pour que tu aies une première impression de ce qui t'attend lors d'un entraînement bellicon, nous avons rassemblé sur notre plateforme d'entraînement en ligne une série d'exercices spéciaux pour les maladies ostéoporotiques. Dans la vidéo Quick Tipp, tu as déjà pu voir ce qui t’attend. Cela t'a donné envie ? Alors jette un œil dès maintenant à notre plateforme d'entraînement !",{"en-AU":129,"en-EU":129,"en-CH":129,"fr-EU":130,"fr-CH":130,"en-CA":129,"de-EU":131,"fr-CA":130,"nl-EU":129,"@type":76,"de-CH":131,"en-US":129},"How bone formation works","Voici comment fonctionne la formation osseuse","So funktioniert Knochenaufbau",{"en-CH":133,"fr-EU":133,"en-AU":133,"en-EU":133,"nl-EU":133,"fr-CH":133,"de-EU":133,"fr-CA":133,"en-CA":133,"de-CH":133,"@type":76,"en-US":133},"Calcium",{"@type":76,"de-CH":135,"en-US":136,"en-AU":136,"en-EU":136,"en-CH":136,"fr-EU":137,"fr-CH":137,"de-EU":135,"en-CA":136,"fr-CA":137,"nl-EU":136},"Für den Knochenaufbau – egal in welchem Alter – sind drei Arten von Zellen zuständig:\u003Cbr>Die Osteoklasten, welche alte oder brüchige Knochen auflösen;\u003Cbr>die Osteoblasten, welche neue Knochen bilden;\u003Cbr>und die Osteozyten, welche im Knochen selbst liegen und die Belastung erfassen sowie den Knochenauf- oder –abbau koordinieren. Die “vermitteln” so gesehen zwischen Osteoblasten und Osteoklasten.","Three types of cells are responsible for bone formation - regardless of age:\u003Cbr>The osteoclasts, which dissolve old or brittle bones;\u003Cbr>the osteoblasts, which form new bone;\u003Cbr>and the osteocytes, located inside the bone, which sense the loads being supported and coordinate bone formation or degradation. They 'mediate', in this sense, between osteoblasts and osteoclasts.","Trois types de cellules sont responsables de la formation osseuse, quel que soit l'âge :\u003Cbr>les ostéoclastes, qui dissolvent les os anciens ou fragiles ;\u003Cbr>les ostéoblastes, qui forment de nouveaux os ;\u003Cbr>et les ostéocytes, qui se trouvent dans l'os lui-même et qui enregistrent la charge et coordonnent la formation ou la résorption osseuse. De ce point de vue, ils 'servent d'intermédiaires' entre les ostéoblastes et les ostéoclastes.",{"en-US":139,"de-CH":140,"@type":76,"nl-EU":139,"de-EU":140,"fr-CA":141,"en-CA":139,"fr-CH":141,"fr-EU":141,"en-CH":139,"en-EU":139,"en-AU":139},"One of the most common risk factors for osteoporosis is weight: being either overweight or underweight can negatively impact bone health. If osteoporosis is present, excess weight can lead to spine deformation and joint wear and tear from the body mass pressing on the skeleton. However, being underweight may indicate that someone lacks the nutrients essential for bone metabolism, such as calcium, which can lead to lower bone density.","Eines der häufigsten Risikofaktoren für eine Osteoporose-Erkrankung ist daher das falsche Gewicht. Besteht bereits eine Osteoporose, kann Übergewicht eine Verformung der Wirbelsäule und die Abnutzung der Gelenke begünstigen. Dabei ist nicht nur (starkes) Übergewicht gemeint, bei dem die Körpermasse auf das Skelett drückt, sondern ebenso kann Untergewicht ein hohes Risiko bürgen. Häufig fehlen untergewichtigen Menschen für den Knochenstoffwechsel wichtige Nährstoffe wie z. B. Kalzium, was zu einer geringeren Knochendichte führt.","L'un des facteurs de risque les plus fréquents pour une maladie ostéoporotique est le surpoids ou le sous-poids. Si l'ostéoporose est déjà présente, le surpoids peut favoriser la déformation de la colonne vertébrale et l'usure des articulations. Il ne s'agit pas seulement d'un (fort) surpoids, dans lequel la masse corporelle exerce une pression sur le squelette, mais aussi d'un poids insuffisant qui peut constituer un risque élevé.      Les personnes en sous-poids manquent souvent de nutriments importants pour le métabolisme osseux, comme le calcium, ce qui entraîne une diminution de la densité osseuse.",{"de-CH":143,"@type":76,"en-US":144,"fr-EU":145,"en-CH":144,"en-EU":144,"en-AU":144,"nl-EU":144,"fr-CA":145,"de-EU":143,"en-CA":144,"fr-CH":145},"Aus der Nahrung nehmen wir nur ca. 20 % unseres Vitamin D-Bedarfs auf. Vitamin D unterstützt die Kalziumaufnahme und hat somit einen direkten, anregenden Effekt auf Muskelgewebe und Knochendichte. So wird das Sturz- und Frakturrisiko um etwa 20 % gesenkt. Der Richtwert liegt bei 50 nmol/L, wobei der Vitamin-D-Wert nicht unter 30 nmol/L liegen sollte. Erst dann wirkt nach Aussagen von Fachärzten Vitamin D zum Erhalt der Knochengesundheit bei. Ein Vitamin-D-Mangel lässt sich durch einen Bluttest beim Arzt feststellen. Vitamin D kann dann aus Nahrungsmitteln oder Präparaten zugeführt werden. Die wichtigste Quelle ist jedoch das Sonnenlicht. Unsere Haut kann Vitamin D bilden. Es empfiehlt sich, wenn es das Wetter zulässt, täglich 5 bis 25 Minuten mit unbedecktem Gesicht, Händen und größeren Teilen von Armen und Beinen ins Freie zu gehen. So können 80 bis 90 % der empfohlenen Tageszufuhr abgedeckt werden. Du kannst natürlich auch Training und Sonne verbinden! Nimm dafür Dein bellicon Minitrampolin einfach mit nach draußen und genieße das gute Wetter bei Deinem Trampolin Training.","We only absorb about 20% of our vitamin D needs from food. Vitamin D supports calcium absorption and thus has a direct, stimulating effect on muscle tissue and bone density, reducing the risk of falls and fractures by about 20%. The guideline value is 50 nmol/L, but the vitamin D value should not be below 30 nmol/L. Only then, according to specialists, does vitamin D contribute to maintaining bone health. A blood test at the doctor's office can detect a vitamin D deficiency. Though Vitamin D can be obtained from food or supplements, the most substantial source is sunlight absorbed through the skin. Therefore, it's beneficial, weather permitting, to go outside whenever possible with an uncovered face, arms, and legs. Doing so can provide 80 to 90 % of the recommended daily intake of vitamin D. Of course, you can also combine exercise with your time in the sun! Take your bellicon mini-trampoline outdoors and enjoy a sun-filled rebounding workout in the fresh air.","L’alimentation nous permet d’absorber seulement 20% de nos besoins en vitamine D. La vitamine D favorise l'absorption du calcium et a donc un effet direct et stimulant sur le tissu musculaire et la densité osseuse. Elle réduit ainsi le risque de chute et de fracture d'environ 20 %. La valeur de référence est de 50 nmol/L, mais le taux de vitamine D ne devrait pas être inférieur à 30 nmol/L. Ce n'est qu'à partir de ce moment-là que, selon les spécialistes, la vitamine D contribue au maintien de la santé osseuse. Une carence en vitamine D peut être détectée par un test sanguin chez le médecin. La vitamine D peut alors être apportée par des aliments ou des préparations. La source la plus importante est toutefois la lumière du soleil. Notre peau peut produire de la vitamine D. Il est recommandé, si le temps le permet, de sortir chaque jour 5 à 25 minutes à l'air libre, le visage, les mains et les grandes parties des bras et des jambes non couverts. Cela permet de couvrir 80 à 90 % des apports journaliers recommandés. Tu peux bien sûr aussi combiner entraînement et soleil ! Pour cela, emmène simplement ton mini-trampoline bellicon à l'extérieur et profite du beau temps pendant ton entraînement.",{"@type":76,"de-CH":147,"en-US":148,"en-AU":148,"en-EU":148,"en-CH":148,"fr-EU":149,"fr-CH":149,"fr-CA":149,"en-CA":148,"de-EU":147,"nl-EU":148},"  Starke Knochen und weniger Osteoporose Risiko","  Strong bones and less risk of osteoporosis","  Des os solides et un risque d’ostéoporose diminué",{"de-CH":151,"@type":76,"en-US":152,"en-CH":152,"fr-EU":153,"en-AU":152,"en-EU":152,"nl-EU":152,"fr-CH":153,"de-EU":151,"fr-CA":153,"en-CA":152},"Bewegung ohne Osteoporose Schmerzen","Exercise without osteoporosis pain","Bouger, sans avoir de douleurs ostéoporotique",{"en-US":155,"de-CH":156,"@type":76,"nl-EU":155,"de-EU":156,"fr-CA":157,"en-CA":155,"fr-CH":157,"fr-EU":157,"en-CH":155,"en-EU":155,"en-AU":155},"Older lady on bellicon mini trampoline with side support handle.","Ältere Dame auf bellicon Minitrampolin mit seitlichem Haltegriff.","Dame âgée sur le mini trampoline bellicon avec une barre de stabilisation latérale.",{"en-US":159,"de-CH":160,"@type":76,"nl-EU":159,"en-CA":159,"de-EU":160,"fr-CA":161,"fr-CH":161,"fr-EU":161,"en-CH":159,"en-EU":159,"en-AU":159},"For our children, we do everything so that they 'grow up big and strong.' We want them to experience the best possible physical development, ensuring that they get proper nutrition and enough exercise to build a robust immune system and strong bones. Unfortunately, as we grow older, we often pay less attention to getting enough daily physical activity for ourselves. As a result, our bones, which carry, support, and stabilize us throughout our lives, become weaker - and osteoporosis is often the result. Therefore, as we age, it is essential to pay attention not only to our overall health and fitness, but also to the health of our bones, ensuring they get the stimulation and support to keep them strong.","In der Kindheit tun wir alles für unsere Kleinsten, damit sie “groß und stark werden”. Wir wollen, dass sie die bestmögliche Entwicklung erleben, achten auf die richtige Ernährung und ausreichend Bewegung. Ein starkes Immunsystem, viele Vitamine und starke Knochen sollen es sein. Mit der Zeit achten wir dann immer weniger darauf. Doch im Alter werden unsere Knochen, die uns das ganze Leben lang tragen, unterstützen und stabilisieren schwächer - Osteoporose ist die Folge. Daher ist es gerade mit zunehmendem Alter wichtig, auf gesunde und starke Knochen zu achten und diese bei der Regeneration und dem Alterungsprozess zu unterstützen.","Pendant l'enfance, nous faisons tout pour nos plus petits afin qu'ils 'deviennent grands et forts'. Nous voulons qu'ils connaissent le meilleur développement possible, nous veillons à ce qu'ils aient une bonne alimentation et fassent suffisamment d'exercice. Nous voulons qu'ils aient un système immunitaire fort, beaucoup de vitamines et des os solides. Avec le temps, nous y prêtons de moins en moins attention. Mais avec l'âge, nos os, qui nous portent, nous soutiennent et nous stabilisent tout au long de notre vie, s'affaiblissent - l'ostéoporose en est la conséquence. C'est pourquoi il est important, surtout avec l'âge, de veiller à avoir des os sains et solides et de les aider à se régénérer et à faire face au processus de vieillissement.",{"en-US":163,"@type":76,"de-CH":164,"de-EU":164,"en-CA":163,"fr-CA":165,"fr-CH":165,"nl-EU":163,"en-EU":163,"en-AU":163,"fr-EU":165,"en-CH":163},"Calcium is responsible for many functions in our body, including the contraction of muscles, which is one of the most important contributors to building bones. Around 98% of our calcium food intake is stored in our bones. Natural sources of calcium include dairy products, sardines, and nuts. People with a high and constant vitamin D level can absorb more calcium. Combined with adequate vitamin D, a calcium intake of about 800 mg daily is considered satisfactory.\u003Cbr>However, if the body does not have enough calcium, it tries to compensate for the resulting deficiency by releasing calcium from the bones. If this lack of calcium continues over time, this demineralization of the bones can lead to osteoporosis or aggravate the condition if it already exists.","Calcium ist für viele Funktionen in unserem Körper zuständig. So ist es unter anderem notwendig für die Kontraktion der Muskeln sowie einer der wichtigsten Bausteine für unsere Knochen. Rund 98 % unserer Kalzium-Nahrungsaufnahme wird in den Knochen gespeichert. Natürliche Calcium-Quellen sind bspw. Milchprodukte, Sardinen oder Nüsse. Menschen mit einem hohen und konstanten Vitamin D-Spiegel können mehr Kalzium aufnehmen. In Verbindung mit ausreichend Vitamin D ist so eine Mindestzufuhr von Kalcium von etwa 800 mg pro Tag ausreichend.\u003Cbr>Steht dem Körper nicht genügend Kalzium zur Verfügung, sinkt die Kalziumkonzentration im Blut. In der Folge versucht der Körper den entstandenen Mangel auszugleichen, indem der Mineralstoff aus dem Knochenspeicher freigesetzt wird. Bleibt die Kalziumunterversorgung ein Dauerzustand, kann diese Demineralisierung der Knochen eine Osteoporose begünstigen bzw. eine bestehende Erkrankung verschlimmern.","Le calcium est responsable de nombreuses fonctions dans notre corps. Il est notamment nécessaire à la contraction des muscles et constitue l'un des principaux éléments de construction de nos os. Environ 98 % de nos apports en calcium sont stockés dans les os. Les produits laitiers, les sardines et les noix, par exemple, sont des sources naturelles de calcium. Les personnes ayant un taux élevé et constant de vitamine D peuvent absorber davantage de calcium. En combinaison avec suffisamment de vitamine D, un apport minimal de calcium d'environ 800 mg par jour est suffisant.\u003Cbr>Si le corps ne dispose pas de suffisamment de calcium, la concentration de calcium dans le sang diminue. Par la suite, le corps tente de compenser la carence qui en résulte en libérant le minéral de la réserve osseuse. Si la carence en calcium reste un état permanent, cette déminéralisation des os peut favoriser l'ostéoporose ou aggraver une maladie existante.",{"en-CH":167,"fr-EU":168,"en-AU":167,"en-EU":167,"nl-EU":167,"fr-CH":168,"fr-CA":168,"en-CA":167,"de-EU":169,"de-CH":169,"@type":76,"en-US":167},"Bones are living tissue","De quoi ont besoin les os solides?","Was brauchen starke Knochen?",{"de-CH":171,"@type":76,"en-US":172,"en-CH":172,"fr-EU":173,"en-AU":172,"en-EU":172,"nl-EU":172,"fr-CH":173,"en-CA":172,"de-EU":171,"fr-CA":173},"Trainieren mit Osteoporose und dem Trampolin","Exercise with osteoporosis and the trampoline","S'entraîner avec l'ostéoporose et le trampoline",{"en-CH":175,"fr-EU":175,"en-AU":175,"en-EU":175,"nl-EU":175,"fr-CH":175,"fr-CA":175,"de-EU":175,"en-CA":175,"de-CH":175,"@type":76,"en-US":175},"Magnesium",{"@type":76,"de-CH":177,"en-US":177,"en-AU":177,"en-EU":177,"en-CH":177,"fr-EU":177,"fr-CH":177,"fr-CA":177,"en-CA":177,"de-EU":177,"nl-EU":177},"https://cdn.builder.io/api/v1/image/assets/03468d87c63b456ab840cd8f4c5850f3/e25995f1661749289ec6f8c0a59adc95?format=webp",{"nl-EU":179,"fr-CA":180,"en-CA":179,"de-EU":181,"fr-CH":180,"fr-EU":180,"en-CH":179,"en-EU":179,"en-AU":179,"en-US":179,"de-CH":181,"@type":76},"Osteoporosis quickly explained","L’ostéoporose en quelques mots","Osteoporose schnell erklärt",{"en-US":183,"de-CH":184,"@type":76,"nl-EU":183,"fr-CA":185,"en-CA":183,"de-EU":184,"fr-CH":185,"fr-EU":185,"en-CH":183,"en-EU":183,"en-AU":183},"Important to mention in this list are proteins. Senior citizens, in particular, consume too little protein. As a result, they struggle with muscle atrophy, sarcopenia, and frailty, leading to an increased risk of falls and fractures. Proteins are the building blocks that not only give cells structure but are also responsible for essential functions such as cell movement, the transport of metabolic products, the exchange of electrolytes as well as the recognition of signals or the adaptation of the body to changed circumstances. An insufficient supply can lead to a breakdown of bone density and musculature. We can't stop the aging process, but we can slow it down considerably with a balanced protein-rich diet. High-protein diets thus have a dual benefit in preventing and treating osteoporosis: they help build bone and muscle.","Wichtig in dieser Aufzählung zu nennen sind die Proteine. Gerade Senioren nehmen zu wenig Proteine zu sich. Sie kämpfen in Folge mit Muskelschwund, Sarkopenie und Gebrechlichkeit. Dies führt letztlich zu einem erhöhten Sturz- und Frakturrisiko. Proteine sind die Bausteine, welche den Zellen nicht nur Struktur, sondern unter anderem für die wesentlichen Funktionen wie Zellbewegung, den Transport von Stoffwechselprodukten, den Austausch von Elektrolyten sowie das Erkennen von Signalen oder die Anpassung des Körpers an veränderte Umstände zuständig sind. Eine unzureichende Zufuhr kann zu einem Abbau der Knochensubstanz sowie der Muskulatur führen.  Der natürliche Alterungsprozess kann nicht verhindert, aber durch eine ausgewogene proteinreiche Ernährung erheblich verlangsamt werden. Proteinreiche Kost hat dadurch einen doppelten Nutzen bei der Vorbeugung und Behandlung der Osteoporose: Sie unterstützt den Aufbau von Knochen und Muskulatur.","Il est important de mentionner les protéines dans cette liste. Les seniors, en particulier, ne consomment pas assez de protéines. Ils sont alors confrontés à une atrophie musculaire, une sarcopénie et une fragilité. Cela se traduit par un risque accru de chute et de fracture. Les protéines sont les éléments constitutifs qui non seulement structurent les cellules, mais sont également responsables, entre autres, des fonctions essentielles telles que le mouvement cellulaire, le transport de produits métaboliques, l'échange d'électrolytes ainsi que la reconnaissance de signaux ou l'adaptation du corps à des circonstances changeantes. Un apport insuffisant peut entraîner une dégradation de la substance osseuse ainsi que de la musculature.  Le processus naturel de vieillissement ne peut pas être évité, mais il peut être considérablement ralenti par une alimentation équilibrée et riche en protéines. Une alimentation riche en protéines présente ainsi un double avantage dans la prévention et le traitement de l'ostéoporose : elle favorise le développement des os et des muscles.",{"fr-CH":187,"en-CA":188,"de-EU":189,"fr-CA":187,"nl-EU":188,"en-AU":188,"en-EU":188,"en-CH":188,"fr-EU":187,"en-US":188,"@type":76,"de-CH":189},"Outre les minéraux et oligo-éléments les plus divers, comme le zinc, le bore et le cuivre, c'est justement le magnésium qui est indispensable à une bonne constitution osseuse. Or, la carence en magnésium est très répandue, sans même que la plupart des gens s'en rendent compte. Selon des études et des estimations du secteur de la santé, entre 70 et 96 pour cent de la population souffrirait d'une carence en magnésium.\u003Cbr>Le magnésium est le cofacteur du calcium. Ce dernier ne peut en effet être correctement assimilé que si le taux de magnésium est suffisamment couvert. La dose quotidienne minimale recommandée de magnésium est d'environ 320 mg pour les femmes et 400 mg pour les hommes - cela dépend bien sûr des habitudes alimentaires et du mode de vie de chacun.","Besides minerals and trace elements such as zinc, boron, and copper, magnesium is indispensable for healthy bone formation. Magnesium deficiency is widespread, however, without most people even noticing it. Studies and estimates in the health sector assume that between 70 and 96 percent of the population suffers from magnesium deficiency.\u003Cbr>Magnesium is the co-factor of calcium since calcium can only be properly utilized if there are sufficient amounts of magnesium. The recommended minimum daily magnesium intake is about 320 mg for women and about 400 mg for men - of course, this depends on individual eating and lifestyle habits.","Neben verschiedensten Mineralstoffen und Spurenelementen wie z. B Zink, Bor und Kupfer, ist es gerade Magnesium, welches unabdingbar für einen gesunden Knochenaufbau ist. Magnesiummangel ist jedoch weit verbreitet, ohne, dass die meisten Menschen dies überhaupt merken. Studien und Schätzungen im Gesundheitswesen gehen davon aus, dass zwischen 70 und 96 Prozent der Bevölkerung an einem Magnesiummangel leidet.\u003Cbr>Magnesium bildet den Co-Faktor zum Calcium. Dieses kann nämlich nur richtig verwertet werden, wenn der Magnesiumhaushalt genügend gedeckt ist. Die empfohlene tägliche Mindestdosis an Magnesium liegt bei Frauen bei etwa 320 mg und für Männer bei etwa 400 mg – dies hängt natürlich von individuellen Ess- und Lebensgewohnheiten ab.",{"en-EU":191,"en-AU":191,"fr-EU":192,"en-CH":191,"fr-CA":192,"de-EU":193,"en-CA":191,"fr-CH":192,"nl-EU":191,"@type":76,"de-CH":193,"en-US":191},"Some personal habits can negatively affect our bone health, such as alcohol and cigarette consumption. Both alcohol and cigarettes contain toxic substances that can interfere with bone metabolism and, by depriving the body of essential nutrients such as vitamins and minerals, promote the breakdown of bone mass and block bone formation. In addition, inflammations in the joints are also more likely.","En cas d'ostéoporose, la prudence est de mise, surtout en ce qui concerne l'alcool et les cigarettes. Les substances (toxiques) qu'ils contiennent interfèrent avec le métabolisme osseux et, en privant l'organisme de nutriments essentiels tels que les vitamines et les minéraux, favorisent la diminution de la masse osseuse et bloquent la formation osseuse. De plus, elles favorisent les inflammations au niveau des articulations.","Bei Osteoporose ist besonders bei Alkohol und Zigaretten Vorsicht geboten. Die enthaltenen (giftigen) Substanzen greifen in den Knochenstoffwechsel ein und fördern durch den Entzug von wichtigen Nährstoffen wie Vitaminen und Mineralstoffenden Abbau der Knochenmasse und blockieren den Knochenaufbau. Zudem werden Entzündungen in den Gelenken gefördert.",{"en-US":195,"@type":76,"de-CH":196,"de-EU":196,"en-CA":195,"fr-CA":197,"fr-CH":197,"nl-EU":195,"en-EU":195,"en-AU":195,"fr-EU":197,"en-CH":195},"Happy mature couple embracing after working out at home.","Glückliches älteres Paar mit Trainingsmatte unter dem Arm nach Home Workout.","Couple de seniors heureux après un entrainement portant un tapis de sol sous le bras.",{"nl-EU":199,"de-EU":200,"fr-CA":201,"en-CA":199,"fr-CH":201,"fr-EU":201,"en-CH":199,"en-EU":199,"en-AU":199,"en-US":199,"de-CH":200,"@type":76},"Be aware of harmful habits","Die kleinen Laster des Lebens","Les petits péchés de la vie",{"fr-CH":203,"fr-CA":203,"de-EU":204,"en-CA":205,"nl-EU":205,"en-AU":205,"en-EU":205,"en-CH":205,"fr-EU":203,"en-US":205,"@type":76,"de-CH":204},"Commencer maintenant","Jetzt loslegen","Start now",{"de-CH":207,"@type":76,"en-US":208,"fr-EU":208,"en-CH":208,"en-EU":208,"en-AU":208,"nl-EU":208,"fr-CA":208,"en-CA":208,"de-EU":207,"fr-CH":208},"uvtIj00jqie3ju301WPH5sul9uxBM5FmdHvU9rMEFlmg8","KokrAmPcVbpY1XFh8dEw1rIP9HIqSHf7Qc6O9choHOM",{"nl-EU":210,"fr-CH":211,"fr-CA":211,"de-EU":212,"en-CA":210,"en-CH":210,"fr-EU":211,"en-AU":210,"en-EU":210,"en-US":210,"de-CH":212,"@type":76},"Discover now even more exercises, variety and fun","Découvre maintenant encore plus d'exercices, de diversité et de plaisir","Entdecke jetzt noch mehr Übungen, Vielfalt und Spaß",{"pathname":214,"path":215,"query":220},"/fr-ca/magazine/sante/renforcer-les-os",[216,217,218,219],"fr-ca","magazine","sante","renforcer-les-os",{},"Mint/Yellow","Learn how trampoline exercises on the bellicon can support your bone health, improve mobility, and reduce the risk of osteoporosis naturally.",{"@type":224,"id":225,"model":226,"value":227},"@builder.io/core:Reference","170128662cfb434998c6772e4f886e02","magazin-category",{"createdDate":228,"id":225,"name":229,"modelId":230,"published":8,"query":231,"data":232,"variations":248,"lastUpdated":249,"firstPublished":250,"testRatio":13,"createdBy":14,"lastUpdatedBy":14,"folders":251,"meta":252,"rev":255},1758617230160,"Health","96f78addba444eac910fbfdc3e6dc295",[],{"color":233,"name":234,"slug":218,"state":235,"handle":240,"uuid":241,"blocks":242},"green","Santé",{"deviceSize":25,"location":236,"translation":239},{"pathname":214,"path":237,"query":238},[216,217,218,219],{},{},"health","cb3d0743-b6a3-458f-941a-b62b77f4b643",[243],{"id":244,"@type":37,"tagName":38,"properties":245,"responsiveStyles":246},"builder-pixel-soz882w0r3s",{"src":40,"aria-hidden":41,"alt":27,"role":42,"width":43,"height":43},{"large":247},{"height":43,"width":43,"display":46,"opacity":43,"overflow":47,"pointerEvents":48},{},1772139005466,1758617268387,[],{"originalContentId":253,"winningTest":254,"kind":20,"lastPreviewUrl":27,"hasAutosaves":9},"3d78501eb5444b6187a493a59192932e",null,"l281vxvx4ja","Ostéoporose : Des Os Plus Solides avec des Exercices sur bellicon","Trampoline et vitamines – tout ce dont tes os ont besoin en cas d’ostéoporose",[60,61,62,63,64,65,66,67,68],"https://cdn.builder.io/api/v1/image/assets%2F03468d87c63b456ab840cd8f4c5850f3%2F9d44e2378745494caf1daf454c4f6dc1?format=webp",[261,275,288,296,307,316,324,332,340,348,356,370,378,386,394,402,410,418,426,434,442,450,458,466,474,482,490,498,511,519,531],{"@type":37,"@version":262,"id":263,"meta":264,"component":268,"responsiveStyles":272},2,"builder-ece0ea37f1fa4911adb83a500b57573d",{"localizedTextInputs":265,"translated":30,"transformed.text":267},[266],"text","localized",{"name":269,"options":270,"isRSC":254},"Custom 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