假裝一條蛇趕走駝背Pretend humpback off a snake

假裝一條蛇趕走駝背 蛇式1、趴下，手肘貼地，將上半身抬起，肩膀放鬆、往下，臀部夾緊。將下巴往上揚，停留5秒。 駱駝式1、雙膝跪地，腳尖點地，雙手扶腰。吐氣，腹部收、臀部夾緊，將腰推出、後彎停留。（勿憋氣、正常呼吸） 【劉惠敏】你有駝背嗎？是否經常盯著電腦、窩在書桌前彎著背看書、寫字，大家的壓力大到肩上頂著「千斤重」，愈來愈多人背往下彎，腰挺不直，看起來駝背。 長期背看來是駝的，不僅體態不美，有時候還會因此感到胸悶、呼吸不順。書田診所復健科主任潘筱萍說，如果背愈來愈駝，小心，可能是骨質疏鬆症找上門！最好做骨質密度等相關檢查，及早預防、治療，才不會骨頭變成「豆腐渣」，再也挺不起你的背。 有些不明原因的胸悶，可能是因為駝背，使得胸椎弧度過彎，緊繃胸大肌，也壓迫到了呼吸，而習慣駝背，也可能會讓肩膀肌肉緊繃，頭部前傾影響頸椎，甚至影響睡眠。 豐華瑜伽教練場瑜伽老師張承恕說，如果懷疑有其他問題，建議及早詢問醫師，多多補充適當鈣質、營養。如果只是壓力大或長期彎著背，其實這種「駝背」可以透過伸展運動來矯正，舒解僵硬肌肉，擴胸伸展，開闊心胸，心情也會更好喔！ 建議每天不妨找個10分鐘練習以下動作，或是在工作、念書之餘，起身動一動，隨時抬頭挺胸，找回美麗的體態。 道具：請先準備瑜伽帶，或是隨身找個夠長的皮帶、圍巾、毛巾，或是跆拳道服的帶子都很適合喔。 蛇式 1、趴下，手肘貼地，將上半身抬起，肩膀放鬆、往下，臀部夾緊。將下巴往上揚，停留5秒。 2、進階式：趴下，手掌貼地、手肘微彎，上半身抬起，肩膀放鬆、往下，臀部夾緊。下巴往上揚，停留5秒。 效能：可重複幾次，矯正脊椎、伸展肩背，擴胸、呼吸順暢。 駱駝式 1、雙膝跪地，腳尖點地，雙手扶腰。吐氣，腹部收、臀部夾緊，將腰推出、後彎停留。（勿憋氣、正常呼吸） 2、進階式雙膝跪地，腳尖點地（或腳背貼地），雙手放於雙腳腳踝。吐氣，腹部收、臀部夾緊、將腰推出來，後彎停留。下巴上抬，頸部可放鬆。（勿憋氣、正常呼吸） 效能：可重複幾次，藉此動作柔軟、矯正脊椎，伸展肩胛，擴胸使呼吸順暢。亦能訓練臀部、大腿肌肉。 天線式 1、站立，手握帶子在前，雙腳、雙手距離與肩同寬。 2、吸氣，將雙手手臂平舉抬起、雙手伸直，手臂與地板平行。 3、吐氣，將平舉手臂抬起上舉，雙手伸直握緊帶子，盡可能將手臂向上拉長、延伸，停留3到5秒。 效能：可重複多做幾次，此動作可以矯正脊椎、亦能訓練腿力、臂力，消除疲勞。 2008-11-06 Pretend humpback off a snake Snake-1, get on the ground, put his elbow and upper body will be lifted, shoulders relaxed and down, clamping the buttocks. Will be up to his chin, 5 seconds remained. Camel-1, the knees down, toe points, helping hands waist. Blow off steam, close the abdomen, buttocks clamping will be introduced back, after bending to stay. (Do not feel suffocated, and the normal breathing) LIU Hui-min】 【humpback you have it? It often stared at the computer, Waterloo bent back at the desk reading, writing, it's under pressure to shoulder the "heavy weight", more and more people turn back down, the waist is not quite straight, look Humpback. Appears to be a long camel's back, not only do not figure the United States, but also sometimes feel chest tightness, breathing not ring true. Shu Tian, director of rehabilitation clinics Sheau-Ping Pan said that if the camel back more carefully, osteoporosis may be looking! Do the best bone density, and other related inspection, early prevention, treatment, it will not become a bone of "rubbish", you can not afford the very back. Some unexplained chest tightness, may be due to humpback, making cornering curvature of the thoracic spine, the pectoralis major muscle tension, but also to the oppression of breath, and used to hump-back, will also be strained shoulder muscle, the effects of cervical forward in the head, and even affect the Sleep. Fenghua Yoga Yoga teacher field coach Zhang Shu said that if there are doubts about other issues, asked whether a doctor as soon as possible proposals, many adequate calcium supplement and nutrition. If the pressure is large or long-term bent back, in fact, the "hump-back" through stretching exercises to correct, relieve muscle stiffness, chest extended, open-minded, would feel better Oh! Recommended 10 minutes a day might find a practice the following actions, or at work, study, Dong Yidong up, the rise of chest at any time, to recover the body beautiful. Props: Please bring yoga to prepare, or long enough to find a player of the belts, scarves, towels, clothing or belt taekwondo are suitable for Oh. Snake - 1, get on the ground, put his elbow and upper body will be lifted, shoulders relaxed and down, clamping the buttocks. Will be up to his chin, 5 seconds remained. 2-Advanced: get on the ground, the palm paste, Microbend elbow, raised his upper body, shoulders relaxed, down, clamping the buttocks. To chin up, stay in 5 seconds. Performance: repeat several times to correct the spine, stretching shoulder, chest, breathing smoothly. Camel - 1, kneeling down to his knees, toes point, his hands supporting the waist. Blow off steam, close the abdomen, buttocks clamping will be introduced back, after bending to stay. (Do not feel suffocated, and the normal breathing) 2, Advanced-down knees, toes point to (or affixed to the instep), put his hands on his feet. Blow off steam, close the abdomen, buttocks clamping will be introduced to the waist, after bending to stay. Shang Tai chin, neck can relax. (Do not feel suffocated, and the normal breathing) Performance: repeat several times to take this action soft, spine correction, stretching shoulder, chest to breathe so smoothly. Can also be trained hip, thigh muscle. Antenna - 1, standing hand in the former band, feet, hands and shoulder width distance. 2, breathing, hands-arm move up, stretch out their hands, arms parallel with the floor. 3, blow off steam and will give-up on the arm move, clenched his hands stretched tape, as far as possible, up to arm extended, the extension of the stay 3-5 seconds. Performance: re-do several times, this action to correct the spine can also Tuili training, arm strength, reduce fatigue. 2008-11-06 View more information, see the World Journal reported that e-ePaper

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中年久不運動別冒動！Do not campaign Jiubu middle-aged to take action!

中年久不運動別冒動！ 突然從事劇烈運動反而危險日行萬步循序漸進再增加運動量 中年男子常忘了自己不再年輕，突然重拾籃球等激烈運動，反而危險。 �� ●40歲的上班族周先生，長年工作忙碌日漸有大肚腩，日前決心運動減肥，沒想到在籃球場上突然胸痛昏厥，送醫急診。醫師表示，中年男子常忘了自己不再年輕，突然重拾籃球等激烈運動，反而危險，不如從走路開始循序漸進，切莫心動就馬上行動。 中央社報導，台北慈濟醫院心臟內科醫師鄭詩璁指出，年輕人較常發生神經衝動誘發性暈厥，中老年人因心血管疾病發生暈厥的比率則會升高，像周先生這樣的中年人突然激烈運動，很容易心肺失調引發暈厥症候。 鄭詩璁解釋，在運動時，組織器官耗氧量增加，心臟受到刺激，交感神經衝動增加，以增加心臟輸出血量，但在特別環境、生理狀況或疾病下，有的人會腦部血流突然降低，或因神經肌肉系統、視覺、前庭系統、本體感覺失調，發生暈厥前兆、不平衡感及暈眩，其中以暈厥症和心血管及神經疾病較為相關。 針對久久不運動的人，鄭詩璁建議從日行萬步開始，走路可以牽動全身九成的肌肉，每天分階段走動累積萬步，估計可燃燒300大卡熱量，待身體習慣後，再慢慢增加運動量。 他並提醒，多運動除了暖身，切記要補充水分及預防中暑，以免體溫過熱加上脫水，反而易造成器官供血量下降而發生暈厥。 此外，新聞晚報報導，專家警告，糖尿病患病年齡已大大提前，30至40歲男性「大腹便便」者最易患病。專家建議：45歲前就應每年查血糖。 中國糖尿病學會主席楊文英教授表示，最新的中國糖尿病流行病學調查初步統計結果顯示，涉及15個省4萬4000名20歲以上成年人中，糖尿病患病率已超過10%，而上世紀九Ｏ年代該調查結果還不到4%，現在比當時增長了一倍多。專家分析，這和老百姓生活水準提高，高脂肪高營養的飲食及壓力越來越大相關。 糖尿病發病人群呈現年輕化趨勢，年齡在30到60歲的中年男性發病率已高於女性，且增長速度最快。此外，糖尿病前期的發病率高於糖尿病發病率，「準」糖尿病人數量同樣龐大，專家對此十分擔憂。「現在20歲患糖尿病的人數已是10年前的5倍，30歲的發病率還要翻一番，等到這些人五、六十歲時，已經有二、三十年的病程，勢必會出現很多併發症，治療會非常困難。」專家建議，普通人在45歲前就應該每年定期檢查血糖，以便及早發現和治療。（本報綜合報導） 2008-10-18 Do not campaign Jiubu middle-aged to take action! All of a sudden it is dangerous to engage in strenuous exercise on line and then a gradual step-by-step million increase in the amount of exercise Middle-aged men often forget that their are no longer young, all of a sudden fierce campaign to regain basketball, but dangerous. ● 40-year-old office worker Mr. Zhou, there are increasingly busy work year round Dadu Nan, a few days ago determined to exercise to lose weight, did not expect the basketball court in all of a sudden fainting and chest pain, hospital emergency room. Doctors said that middle-aged men often forget that their are no longer young, all of a sudden fierce campaign to regain basketball, but dangerous, it is better to start from the step-by-step walk and not to act on the heart. Central News Agency reported that the heart of Taipei's Tzu Chi Buddhist General Hospital Physicians held poetry Zheng pointed out that young people occur more frequently nerve impulse-induced syncope, as a result of cardiovascular disease in the elderly syncope occurred in the rate of increase will be, as Mr. Zhou's such a middle-aged Sudden intense exercise can easily lead to heart and lung disorders syncope syndrome. Cheng explained that held poetry in movement, tissues and organs to increase oxygen consumption, stimulated by the heart, sympathetic nerve impulses, in order to increase cardiac output volume, but in particular in the environment, physical condition or disease, some people will be blood to the brain Reduce the flow of a sudden, or neuromuscular system, visual, vestibular system, the proprioceptive disorders, syncope occurred omen, a sense of imbalance and dizziness, syncope to disease and cardiovascular and nervous diseases are more relevant. For a long time for people who do not exercise, recommendations from Zheng Shi-held Japanese firms began to step million, can affect the whole body to walk 90 per cent of the muscle, every day around the phased million cumulative step-by-step, it is estimated that can burn 300 calories, the body used to be before Gradually increase the amount of exercise. He also reminded that in addition to more warm-up campaign, remember to add water and heat stroke prevention, so as not to overheat the body temperature coupled with dehydration, but easily give rise to organs and the decline in output for syncope occurred. In addition, the Evening News reported that experts warned that the prevalence of diabetes has been much earlier age, 30 to 40-year-old man, "potbellied" those most vulnerable to disease. Expert: before the age of 45 should check blood sugar every year. Chinese Diabetes Society, said Professor Yang Wenying, the latest epidemiological survey of diabetes in China to preliminary statistics showed that 15 provinces involving 44,000 adults over the age of 20, the prevalence of diabetes has more than 10%, and nine of the last century O during the survey results is less than 4%, at the time than now more than doubled. Expert analysis, and these people raise the standard of living, high-fat, high nutrition and diet related to increasing pressure. A younger crowd diabetes trend in the age of 30-60 years of age the incidence of middle-aged men than women have, and the fastest-growing. In addition, the incidence of pre-diabetes is higher than the incidence of diabetes, "associate" equally large number of diabetic patients, the experts are very worried. "The 20-year-old suffering from diabetes is the number of people 10 years ago, five times the 30-year-old would also like to double the incidence, these people wait until their fifties and sixties, there have been two or three decades, of course, is bound to A lot of complications, treatment will be very difficult. "Experts suggest that ordinary people in the 45-year-old former should regularly check blood sugar every year to facilitate early detection and treatment. (This roundup) 2008-10-18 View more information, see the World Journal reported that e-ePaper

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運動 有助消除憂鬱沮喪Depression campaign will help eliminate the frustration

運動 有助消除憂鬱沮喪 �� ●英國科學家研究發現，運動確能使人產生情緒亢奮感覺，有助改善人的心理狀態，消除憂鬱沮喪等不良情緒。 遼寧日報報導，運動的抗憂鬱作用與人體內苯乙胺濃度升高有關。試驗研究證明，在一次中等程度或劇烈運動後，人體都會大量產生一種稱為苯乙酸的化合物釋放於血液中(其濃度會增加77%)。苯乙酸是苯基乙胺的副產品，既有抗憂鬱作用，又對人腦吸收一種給人滿足和愉悅感覺的神經遞質多巴胺的能力有影響。 研究表明，任何形式的運動，哪怕是旅遊、種草栽花、較長距離的散步等活動，都有助於改善人的情緒。特別是一些帶有集體性的娛樂活動，如健美操、登山、跳舞等，可以使人迅速消除緊張和憂鬱並產生一種自然而來的歡愉感覺。醫學專家認為，運動的確能有效減少有的人常出現的而又無法排解的憂鬱情緒，對改善和更新生活品質、提高工作熱情和效率都有不可低估的作用。（中新網） 2008-10-18 Depression campaign will help eliminate the frustration ● British scientists found that exercise can indeed have a feeling people feel excited, and help improve people's state of mind to eliminate negative emotions such as depression frustration. Liaoning Daily reported movement of antidepressants and the role of the human body related to increased concentration of phenylethylamine. Experimental research shows that in a moderate or strenuous exercise, the body will produce a large number of compounds known as the release of acid in the blood (the concentration will increase 77%). Acid is a by-product of phenylethylamine, both antidepressants, and absorption of the human brain gives a feeling of satisfaction and pleasure of the neurotransmitter dopamine's ability to have an impact. Research shows that any form of exercise, even tourism, and grass Zai Hua, a long distance walking and other activities, all help to improve the people's sentiments. In particular, some with a collective entertainment, such as aerobics, climbing, dancing, and so on, people can quickly eliminate the stress and depression and to have a natural sense of joy. Medical experts believe that the movement is indeed effective in reducing some of the people who often can not resolve the depression, to improve and update the quality of life, improve efficiency and enthusiasm can not be underestimated. (BEIJING) 2008-10-18 View more information, see the World Journal reported that e-ePaper

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日行一萬步 健康一輩子On line calmly lifelong health

日行一萬步 健康一輩子 �� 運動不一定非要到健身房才有效。北京市衛生局日前提出了「日行一萬步，健康你一生」的口號。京華時報報導，專家指出，每天走6000步到一萬步就可以達到健身的目的。對於上班族來說，如果沒有整塊的時間運動，可以化整為零，在上下班或辦事、買菜的路上大步快走，如果能達到6000到1萬步，也可以起到運動的效果。 長期有氧運動能提高機體抵抗力，延緩衰老。運動還能增強心肺功能和大腦皮層的工作效率，增加脂肪消耗，防止動脈硬化，降低心、腦血管疾病的發病率。 專家提醒，即使是工作比較忙的上班族，也可以把健身融入日常生活中。如果沒有整塊時間進行運動，一次走不到6000步，那可以把運動分成幾段，如上、下班提前兩三站下車改步行，或辦事的路上採取大步快走，只要一天中走路的步數加在一起，達到6000到1萬步即可。 最後專家還提醒，鍛鍊身體的時候要特別注意適時、適度、適量。比如練瑜伽時關節都在反向運動，如果超出了關節的承受度，對關節造成擠壓，就會損傷軟骨，造成創傷性關節炎或關節退行性病變。 而體弱或慢性病患者鍛鍊時也要適度，一般感覺到身體舒適，微微發熱就可以了。老年人連續運動時間不要過長，否則不但起不到健身作用，反而會因過度疲勞損害身體。不經常運動的人，絕對不能運動過猛。 （新華網） 2008-09-21 On line calmly lifelong health Movement to the gym does not have to be effective. Beijing Municipal Health Bureau recently put forward a "day without further 10,000, the health of your life" slogan. Beijing Times reported that experts have pointed out that every day 6,000 to 10,000 steps on the step-by-step to achieve fitness. For office workers, if there is no time for the entire campaign can be split into smaller entities, to and from work or work, quick strides on the road to buy food, if they can reach 6-1000-step, you can play sports results . Long-term aerobic exercise can enhance the body resistance, anti-aging. Movement can strengthen the heart and lung function and the efficiency of the cerebral cortex, the increase in fat consumption, to prevent atherosclerosis, reduce the heart, brain vascular disease. Experts advise that even if the work is relatively busy office workers can also be integrated into the body to daily life. If there is no time for the entire campaign, the first step Zou Budao 6000, that movement can be divided into paragraphs, above, two or three hours ahead of time to stop walking, or doing the big step on the road to take quick, as long as a day of walking in step Taken together, to reach 6-1000 can step. Finally, experts also warned that the exercise time to pay special attention to timely, appropriate and adequate. For example, when joints are practicing yoga in the reverse movement, if the joint beyond the tolerance, caused by pressure on the joints, cartilage damage will be caused traumatic arthritis or degenerative joint disease. And the chronically ill or frail to exercise, when appropriate, the general feeling of physical comfort, can be a slight fever. Movement for the elderly not to the time is too long, otherwise not only will not achieve fitness, but as a result of fatigue damage to the body. No regular exercise, can not exercise too. (Xinhua) 2008-09-21 View more information, see the World Journal reported that e-ePaper

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學運動員英姿 當心傷筋骨Beware of injured athletes heroic bearing bones and tendons

學運動員英姿 當心傷筋骨 【新華社】中國運動員在奧運會上摘金奪銀，在中國掀起一陣運動熱潮。有香港物理治療師提醒，平時缺乏運動的民眾進行鍛鍊要量力而行，運動前要充分熱身，不應盲目模倣專業運動員的動作。 奧運會期間，香港所有運動場館免費開放，不少市民紛紛走進運動場地一展身手，其中香港普及率很高的羽毛球、乒乓球場館尤其火熱。由於多數民眾沒有接受過專業人員的指導、循序漸進地打球，導致最近因運動受傷者明顯增多。 香港理療師表示，有平時很少運動的中年女士在打羽毛球2小時後，誘發腰椎間盤突出問題；還有市民因為重復使用錯誤動作打球，最後導致肘部損傷。香港理療師呂永恒提醒說，奧運選手的專業動作是多年訓練才練就的，市民不應急於求成、一味模倣。 如果市民用錯誤動作打球，可能造成不同程度的創傷，如過度用力握緊球拍；揮拍扣球時錯誤用肩、肘及腕力；錯誤的跳躍動作及轉身接球等，均可導致肘、腳踝扭傷及膝關節損傷等傷病。他提醒，市民提高技術要注意循序漸進，運動前應進行足夠的熱身，穿合適的運動衣和球鞋。 如果運動時關節及肌肉出現紅腫、發熱或疼痛，應立刻停止運動並及時進行冰敷等治療。如果疼痛持續，應儘快到醫院治療以免病情惡化。 2008-09-08 Beware of injured athletes heroic bearing bones and tendons [Xinhua - Chinese athletes in the Olympic Games Zhaijinduoyin in China, set off a while sports craze. Hong Kong is to remind physiotherapists, the usual lack of exercise for people to exercise abilities, to fully warm up before exercise, should not blindly imitate the moves of professional athletes. During the Olympics, all sports venues is free, many people have entered the sports venues to show skill, high penetration rate in Hong Kong badminton, table tennis venue particularly fiery. Since most people have not received professional guidance, progressive play, leading to the recent sports injuries increased significantly. Hong Kong's physical therapist said that there were usually very little movement in middle age, playing badminton after two hours, evoked lumbar disc problem because there are people playing the repeated use of the wrong moves, finally led to the elbow injury. Hong Kong physical therapist Lvyong Heng warned that the Olympic athletes of the professional training for many years before action is acquired, the public should not be over-anxious blindly imitate. If the people playing the wrong move may lead to different levels of trauma, such as excessive force clenched rackets; Huipai spiking errors when using shoulder, elbow and wrist force; wrong to jump and turn around the catcher, can lead to elbow and legs A sprained ankle and knee injuries and other injuries. He reminded the public to pay attention to progressive technology, sports, should be sufficient warm-up, wear suitable Yun Dongyi and shoes. If the movement in the joints and muscles swelling, fever or pain, should stop exercising and timely treatment, such as ice compress. If pain continues, should be approaching for hospital treatment so as not to condition deteriorated. 2008-09-08 For more information, see World Journal News ePaper.

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適當的動 才不會生鏽Appropriate move will not rust

適當的動 才不會生鏽 　退化性關節炎病患的X光片，右側髖關節看起來平滑圓滾，是健康正常的關節；左側髖關節邊緣不平整，可見軟骨增生，導致表面磨損。【台灣林口長庚醫院骨科醫師游家偉提供】 　退化性關節炎病患的X光片，右側髖關節看起來平滑圓滾，是健康正常的關節；左側髖關節邊緣不平整，可見軟骨增生，導致表面磨損。醫師為他切去壞骨（圖），裝上人工髖關節，圖左側即是人工髖關節。【台灣林口長庚醫院骨科醫師游家偉提供】 【施靜茹】「伯伯，你記得回家要多做抬腿運動！」、「歐巴桑，回去要減重，才能減輕關節負擔。」在醫院骨科、復健科診間，不時傳來醫護人員苦口婆心提醒病人，避免關節退化的「撇步」。 「不動會生鏽，過度運動又會耗損！」台北振興醫院骨科主任敖曼冠道出關節使用的兩難，他認為，避免退化性關節炎最好方法，是從改變生活型態做起，不要因為怕關節不好就不敢運動或走路。 敖曼冠指出，運動有助增加軟骨關節滑液循環及代謝，也能加強關節周圍肌肉、肌腱和韌帶結構，助關節承受重量，同時增加骨質密度，促進身體平衡和柔軟度；但是年長者最好選擇下肢負荷較少的運動，才不會讓關節過度耗損。 物理治療，則幫了退化性關節炎病人不少的忙。 中華民國物理治療學會理事長簡文仁說，當關節明顯疼痛時，電療、熱敷等物理治療，可減少疼痛，病人平常可多做一些動作，如夾臀、直腿抬高、側抬腿部、半蹲，與加強股四頭肌（平躺，腿伸直，將膝窩貼近床面，數1至10後再放鬆）等運動。 他表示，退化性關節炎初期症狀包括，早晨關節僵硬，坐、站或蹲的動作轉換困難，走路時，大腿或膝蓋疼痛，這可藉由簡單運動或物理治療減輕症狀、防止惡化。 如果症狀越來越嚴重，可能造成關節變形、肌力減退，如更嚴重而導致行走困難、日常功能受限，則須就醫。 2008-09-05 Appropriate move will not rust Patients with degenerative arthritis of the X-ray, the right hip looks smooth Yuangun is in normal health of the joint; edge of the left hip is not formed, that cartilage hyperplasia, leading to the surface wear. [Taiwan Linkou Chang Gung Memorial Hospital orthopedic physician to provide outbound Jia-wei: Patients with degenerative arthritis of the X-ray, the right hip looks smooth Yuangun is in normal health of the joint; edge of the left hip is not formed, that cartilage hyperplasia, leading to the surface wear. Doctor bad bone in his Qiequ (AP), fitted with artificial hip, that is, map the left hip. [Taiwan Linkou Chang Gung Memorial Hospital orthopedic physician to provide outbound Jia-wei: [Shi Jing-Ru: "Bobo, you have to remember to go home and do more Taitui movement" and "Ou Basang, go back to weight loss can reduce the burden on joints." Hospitals in orthopedics, rehabilitation consultation, from time to time came Medical staff well-intentioned remonstrations to remind patients to avoid degradation of the joint "Piebu." "Fixed will rust, excessive wear and tear will campaign!" Orthopaedic Hospital in Taipei, director of the revitalization of Ao Man-道出joint use of the dilemma, in his view, to avoid osteoarthritis best way is to start with changing lifestyles, Do not be afraid because the joint campaign or not will not dare to walk. Ao Man-that the campaign will help increase cartilage joint synovial fluid circulation and metabolism, but also to strengthen the muscles around the joint, tendon and ligament structure, and assist the joint bear weight, increase bone density and promote physical balance and flexibility, but most older persons Good choice of lower limb load less movement, it will not allow the joint excessive wear and tear. Physical therapy, to help the osteoarthritis patients a lot of busy. Physical Therapy Association, chairman of the ROC, Chien-jen said that when the joint obvious pain, electrotherapy, hot packs, such as physical therapy, can reduce pain, patients usually can do more moves, such as folders hip, straight-leg raising, side Taitui Department, Bandun, and strengthening the quadriceps (flat, straight legs, knees Waterloo close to the bed, a few relax after 1-10), and other sports. He said that the early symptoms of osteoarthritis, including Good morning, joint stiffness, sit, stand or squatting movements conversion difficult, walking, thigh or knee pain, this can be through simple movements or physical therapy to reduce symptoms and prevent deterioration. If more and more serious symptoms may lead to deformed joints, decreased muscle strength, as a result of more serious walking difficulties, the daily dysfunction, they seek medical treatment. 2008-09-05 For more information, see World Journal News ePaper

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慢跑 跑出健康

慢跑 跑出健康 　慢跑 跑出健康 【劉惠敏】提升心肺耐力、促進體能 不受時間、空間限制 別再找藉口 說你沒運動… 「最經濟、活動效果最好、又不受時間、空間限制，適合每個人，增加心肺功能、燃燒脂肪……」，台灣大學體育室副教授簡坤鐘細數慢跑的好處。 簡坤鐘說明，只要沒有關節不適等障礙問題，皆可以依照個人能力，增加自己慢跑的強度與時間。心臟功能的強化是健康要素之一，慢跑能提升心肺耐力、促進體能，根據研究亦可證實，保有慢跑習慣者的平均壽命較長。 一般人靜止時較佳的脈搏數最好介於65至75次，靜止的脈搏數愈低，表示心肺功能愈強，馬拉松選手的脈搏數幾乎是在40次上下。心肺功能佳者，有助於體內臟器養分輸送、代謝循環功能，亦能提高免疫力而減少疾病侵襲。 簡坤鐘提醒，慢跑的速度取決於個人的體能狀態，可以跑步後的最高心跳率來看看自己是否有足夠的運動，一般人最高心跳率的適合標準可由以下公式計算： 【（220－年齡）×0.7±5＝最高心跳率】 舉例來說，20歲的年輕人，最高心跳率應該是135至145下。 以健康的角度來看，平均最高心跳率有效持續5分鐘，心肺有氧運動20到60分鐘，燃脂、增加心肺效率最佳；簡坤鐘建議慢跑者可以跑5分鐘，讓自己最高心跳率維持標準，休息2到3分鐘，再慢跑第2次5分鐘，休息第2次……，共4次5分鐘，即有達到最佳心肺運動狀態。 台灣台安醫院家醫科主治醫師林姝萍也很推薦慢跑，只要準備一雙較好的氣墊鞋，就可以上路啦！但提醒初嘗試慢跑者，可以逐漸增加強度，且4、50歲有高血壓、糖尿病患者，最好還是經過醫師評估，要注意是否有膝關節不適，如果有胸悶現象，則不要勉強，因為很有可能是早期心臟問題的症狀。 林姝萍建議，一般人慢跑大約1小時7到8公里，若喘不過氣，也可以改為快走速度，大約1小時6公里。慢跑強化腿部肌肉，亦有助於關節，建議不要長期帶護膝慢跑，因為長期帶護膝慢跑，是借助外力固著關節，反而讓肌肉休息，沒有得到運動強健肌肉的功能，而後可透過慢跑前後的暖身及伸展運動，讓肌肉伸展更佳。 心動嗎？別再找藉口說沒有運動的地方、沒有運動的朋友，何不來趟「慢跑」吧！ 2008-01-04

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