探討運動訓練與骨質密度之關係

Exploring the Relationship between Exercise Training and Bone Density

賴正全(Cheng-Chyuan Lai)

骨骼密度 ； 骨質疏鬆 ； 運動處方 ； bone density ； osteoporosis, exercise prescription

交大體育學刊

8期（2014 / 12 / 01）

50 - 60

繁體中文

適度的運動訓練可以減緩因年齡在生理上所帶來的老化，避免肌力與骨質密度下降。並可增加一般生活所需的肌力與肌耐力，進而享受休閒生活並有獨自生活的能力。骨質疏鬆症是近年來致力於預防醫學的一個重要議題，運動介入對於骨質健康扮演積極的關鍵角色，對於不同的運動型態訓練，亦有不同的影響及成效，本文藉由透過文獻分析探討不同運動類型與骨骼密度的影響及對於骨骼有效的運動處方建議，作為預防骨質疏鬆的具體參考，並提出以下建議：對兒童與青少年應給予動態、多樣化及衝擊性的運動，以增加峰值骨量；而年輕女孩及成年人，有氧運動和負重運動也具有維持骨骼健康的效果，但阻力運動對骨密度的效果更為直接；在老年人部分，可藉由從事各類有氧運動結合心肺的身體活動以避免骨質流失外，故建議在從事運動訓練前應有完善的評估與檢查，在妥善的環境與合格人員監督下進行，配合其他有助下肢肌力與平衡的運動處方，以維持骨骼健康。

Moderate exercise can slow down aging related physiological changes and avoid reduction in muscle strength and bone density, which can improve endurance and help a person to live an active life. In recent years, osteoporosis has been an important issue in preventive medicine. Exercise intervention plays a key role in improvement of bone health. Different movement patterns in different training methods can have varying impact and effectiveness in improving bone health. This study explored the effect of different exercise movement on bone density and provided recommendation on effective exercise for improving bone health. Children and teenagers should be given dynamic, diverse and high impact exercise to increase bone mass. In young girls and adults, aerobics and weight-bearing exercise had the effect on maintaining bone health, but resistance exercise showed more direct effect on improving bone mineral density. For older people, combination of various types of aerobic exercise, cardio, and physical activities can be used to prevent bone loss, but it is suggested to have their comprehensive health assessment and clinical examination prior to exercise. Exercise should be performed under proper supervision from qualified personnel.

1. 李水碧、李志雄(2004)。阻力訓練與骨質疏鬆症。中華體育季刊，18(4)，48-57。
   連結：
2. 黃永任、羅淑芬(2007)。規律籃球與游泳運動對老年男性骨質密度的影響。輔仁大學體育學刊，6，209-219。
   連結：
3. 黃永任、羅淑芬(2007)。規律籃球與游泳運動對老年男性骨質密度的影響。輔仁大學體育學刊，6，209-219。
   連結：
4. 葉美玲、陳婕穎、王珮棋、陳興夏(2011)。運動改善更年期婦女骨質疏鬆之成效—系統性回顧暨統合分析。醫護科技期刊，13(3)，125-137。
   連結：
5. 廖晏崧、吳鴻文、王苓華(2010)。增強式運動對骨骼肌纖維與骨密度的生理適應。大專體育，111，91-96。
   連結：
6. 劉宗翰、梁玉秋、江政凌、林志隆(2011)。全身性震動訓練對骨質密度的影響。大專體育，114，85-91。
   連結：
7. 蔡政霖、周峻忠(2008)。老年人從事阻力訓練的原則與處方。中華體育季刊，22(4)，40-50。
   連結：
8. 謝閔繐、林麗娟(2013)。身體活動與運動對於女性各不同生理階段維持骨質健康的意義。中華體育季刊，26(1)，21-31。
   連結：
9. 內政部統計處 (2011) 。現住人口數按年齡分。取自內政部社會司，統計處網址http://www.stat.gov.tw/ct.asp?xItem=15408&CtNode=3623&mp=4
10. 張南富 (2014) 。漫談骨質密度 (Bone Density) 之檢測。取自網路資料http://w3.tyh.com.tw/htm/epaper/0075/healthinspect1.htm
11. American College of Sports Medicine(1998).Position stand on exercise and physical activity for older adults.Medicine & Science in Sports & Exercise,30(6),992-1008.
12. American College of Sports Medicine(2010).ACSM's resource manual for guidelines for exercise testing and prescription.Philadelphia, PA:Lippincott Williams & Wilkins.
13. American Heart Association(2007).Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on nutrition, physical activity, and metabolism.Circulation,116,572-584.
14. Brooke-Wavell, K.,Jones, P. R. M.,Hardman, A. E.,Tsuritani, I.,Yamada, Y.(2001).Commencing, continuing and stopping brisk walking: Effects on bone mineral density, quantitative ultrasound of bone and mineral of bone metabolism in postmenopausal women.Osteoporosis International,12(7),581-587.
15. Chen, H. H,Yeh, M. L.,Lee, F. Y.(2006).The effects of baduanjin qigong in the prevention of bone loss for middle-aged women.American Journal of Chinese Medicine,34(5),741-747.
16. Creighton, D. L.,Morgan, A. L.,Boardley, D.,Brolinson, P. G.(2001).Weight-bearing exercise and markers of bone turnover in female athletes.Journal of Applied Physiology,90(2),565-570.
17. Erickson. S. M.(1997).Osteoporosis in active women.The Physician and Sports Medicin,25,61-74.
18. Fahey, T. D.,Insel, P. M.,Roth, W. T.(2010).Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness.New York:McGraw-Hill.
19. Fransen, M.,Nairn, L.,Winstanley, J.,Lam, P.,Edmonds, J.(2007).Physical activity for osteoarthritis management: A randomized controlled clinical trial evaluating hydrotherapy or Tai Chi classes.Arthritis and Rheumatism,57(3),407-414.
20. Fuchs, R. K.,Bauer, J. J.,Snow, C. M.(2001).Jumping improves hip and lumbar spine bone mass in prepubescent children: A randomized controlled trial.Journal of Bone and Mineral Research,16(1),148-156.
21. Guadalupe-Grau, A.,Fuentes, T.,Guerra, B.,Calbet, J.(2009).Exercise and bone mass in adults.Sports Medicine,39(6),439-468.
22. Hurley, B. F.,Roth, S. M.(2000).Strength training in the elderly: Effects on risk factors for age-related diseases.Sports Medicine,30(4),249-268.
23. Iwamoto, J.,Sato, Y.,Takeda, T.,Matsumoto, H.(2009).Role of sport and exercise in the maintenance of female bone health.Journal of Bone and Mineral Metabolism,27(5),530-537.
24. Janssen, I.,Leblanc, A. G.(2010).Systematic review of the health benefits of physical activity and fitness in school-aged children and youth.International Journal of Behavioral Nutrition and Physical Activity,7,40.
25. Jonas, S.,Phillips, E. M.(2009).ACSM's exercise is medicine: A clinician's guide to exercise prescription.Baltimore, MD:Lippincott, Williams, & Wilkins.
26. Kemmler, W.,Lauber, D.,Weineck, J.,Hensen, J.,Kalender, W.,Engelke, K.(2004).Benefits of 2 years of intense exercise on bone density, physical fitness, and blood lipids in early postmenopausal osteopenic women: Results of the Erlangen Fitness Osteoporosis Prevention Study (EFOPS).Archives of Internal Medicine,164(10),1084-1091.
27. Kohrt, W. M.,Bloomfield, S. A.,Little, K. D.,Nelson, M. E.,Yingling, V. R.(2004).American college of sports medicine position stand: Physical activity and bone health.Medicine & Science in Sports & Exercise,36(11),1985-1996.
28. Mazzeo, R.(2000).Exercise and the older adult.
29. Soleda(2005)。慢性病運動處方全書。臺北:諾亞文化出版社。
30. Sowers, M.(1996).Review pregnancy and lactation as risk factors for subsequent bone loss and osteoporosis.Journal of Bone and Mineral Research,11,1052-1060.
31. Tournis, S.,Michopoulou, E.,Fatouros, I. G.,Paspati, I.,Michalopoulou, M.,Raptou, P.(2010).Effect of rhythmic gymnastics on volumetric bone mineral density and bone geometry in premenarcheal female athletes and controls.The Journal of Clinical Endocrinology & Metabolism,95(6),2755-2762.
32. 方明譯、Nieman, D. C.(2005)。好動份子最健康－強身卻病的秘訣。臺北市:藝軒。
33. 邱麗珊(2012)。淺談骨質疏鬆患者之運動處方。屏教大體育學刊，15，1-10。
34. 洪秀娟、楊榮森、曹昭懿(2005)。台灣髖部骨折之流行病學。台灣醫學，9(1)，29-38。
35. 黃惠玲編(2002)。做個骨氣十足的女人：骨質疏鬆全防治。臺北市:董氏基金會。
36. 劉文禎、洪國欽(2003)。運動與骨質疏鬆症。正修學報，16，75-92。

1. 郭堉圻,林秋琴,李佳燕(2019)。五禽戲運動對健康的效益。臺灣體育學術研究，67，81-92。
2. 張惠晴,王珈潔(2020)。運用周全性老年評估技巧照顧一位居家骨質疏鬆症之個案管理經驗。領導護理，21(2)，61-73。
3. 鄭秀芳(2017)。「搶救骨本新生活」經驗分享。彰化護理，24(3)，121-121。