老年人預防跌倒的運動處方

Exercise Prescription for Preventing Falls in Elderly People

10.6200/TCMJ.202003_17(1).0003

吳培文(Pei-Wen Wu)；柯澐蓁(Yun-Chen Ko)；何清幼(Chin-Yu Ho)；余文瑞(Wen-Ruey Yu)

老年人 ； 運動處方 ； 預防跌倒 ； older people ； exercise prescription ； prevent falls

北市醫學雜誌

17卷1期（2020 / 03 / 30）

20 - 30

繁體中文

跌倒以及跌倒造成的傷害在老年族群中是常見的問題，不僅造成身體的傷害，也會增加老年人害怕跌倒的恐懼，因而減少身體活動，造成肌肉力量以及下肢協調能力下降，而更進一步增加跌倒風險。許多研究已證實老年人從事運動可以減少跌倒機率。本文介紹五個運動處方設計的基本要素以及預防跌倒的介入三階段，再進一步比較4種目前全世界較常使用的預防跌倒運動處方（奧塔格運動The Otago Exercise Program、年長者健身與預防Senior Fitness and Prevention、防跌運動生活方式Lifestyle Approach to Reducing Falls Through Exercise、多目標踏步運動Multi-target Stepping Program）以及其運動目的與運動項目。另外，提供近年來新興的4種運動方式（太極Tai Chi、瑜伽Yoga、皮拉提斯Pilates、阻力訓練Resistance Training），並比較其在預防跌倒的可能效果。綜合與比較以上不同的運動處方，下肢肌力的強化和平衡能力的改善能夠有效預防老年人跌倒，進而減少跌倒後所造成的傷害，提升生活品質。

Falls and fall-related injuries are common problems among elderly. Not only leading to physical disability, falls also increase the fear of falls and thus reduce physical activity which causes reduction of muscle strength and coordination of the lower extremities, and further increases the risk of fall. Many studies have shown that exercises might prevent falls in elderly. This article introduces the fundamental elements of five exercise prescription designs and three stages of intervention to prevent fails. Further, we compare four types of globally popular exercise prescriptions for preventing falls, their purposes, and items In addition, we provide information four types of rising exercises and compare their potential effects on preventing fails. In conclusion, exercises that focus on muscle strengthening of the lower extremities and improving balance control have great advantages in preventing falls and fall-related injuries in elderly.