{"id":16543,"date":"2021-02-24T12:30:40","date_gmt":"2021-02-24T04:30:40","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2021\/02\/24\/exercise-for-your-bone\/"},"modified":"2021-06-16T10:02:11","modified_gmt":"2021-06-16T02:02:11","slug":"exercise-for-your-bone","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2021\/02\/24\/exercise-for-your-bone\/","title":{"rendered":"\u301035 \u6b72\u9aa8\u8cea\u5c31\u6703\u9010\u6f38\u6d41\u5931\u3011\u505a\u300c5 \u7a2e\u904b\u52d5\u300d\u5f37\u5316\u4e0d\u540c\u90e8\u4f4d\u7684\u9aa8\u8cea\uff1a\u5feb\u8d70\u3001\u6162\u8dd1\u3001\u722c\u6a13\u68af\u3001\u8df3\u7e69\u3001\u91cd\u8a13"},"content":{"rendered":"<div id=\"attachment_192574\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-192574\" class=\"size-medium wp-image-192574\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/02\/pexels-karolina-grabowska-4498553-1-600x315.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-192574\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/photo\/anonymous-slender-female-athlete-tying-shoelaces-near-sport-accessories-4498553\/\">Pexels<\/a><\/p><\/div>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba <a href=\"https:\/\/heho.com.tw\/archives\/76345\">\u300830\u6b72\u5f8c\u9aa8\u8cea\u6613\u6d41\u5931\uff01\u5c0d\u6297\u9aa8\u8cea\u758f\u9b065\u904b\u52d5\u6709\u52a9\u5f37\u5316\u9aa8\u8cea\u3009<\/a>\uff09<\/p>\n<blockquote><p>\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n<p>\u4eba\u9ad4\u9aa8\u9abc\u6240\u542b\u7684\u9aa8\u8cea\uff0c\u5f9e\u51fa\u751f\u958b\u59cb\u6703\u96a8\u8457\u5e74\u7d00\u800c\u589e\u52a0\uff0c\u5728 35 \u6b72\u5de6\u53f3\u9aa8\u8cea\u5c31\u6703\u9010\u6f38\u6d41\u5931\uff0c\u4e0b\u9762\u63a8\u85a6\u4e865\u7a2e\u4e0d\u540c\u5f37\u5ea6\u7684\u904b\u52d5\uff0c\u53ef\u4ee5\u5f37\u5316\u8170\u690e\u9aa8\u3001\u80a1\u9aa8\u9838\u53ca\u9ad6\u9aa8\u7684\u9aa8\u5bc6\u5ea6\uff0c\u63d0\u65e9\u4e3b\u52d5\u8b93\u81ea\u5df1\u7684\u9aa8\u9abc\u4fdd\u6301\u5065\u5eb7\u7684\u72c0\u614b\u3002<\/p>\n<p>\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u6797\u8559\uff09<\/p><\/blockquote>\n<p>\u4eba\u9ad4\u9aa8\u9abc\u6240\u542b\u7684\u9aa8\u8cea\uff0c\u5f9e\u51fa\u751f\u958b\u59cb\u6703\u96a8\u8457\u5e74\u7d00\u800c\u589e\u52a0\uff0c\u5728 35 \u6b72\u5de6\u53f3\u9aa8\u8cea\u5c31\u6703\u9010\u6f38\u6d41\u5931\uff0c\u96d6\u7136\u5927\u5bb6\u719f\u77e5\u6703\u9700\u8981\u88dc\u9223\u3001\u66ec\u592a\u967d\u7684\u9810\u9632\uff0c\u4f46\u5728\u300a\u9aa8\u8cea\u758f\u9b06\u75c7\u81e8\u5e8a\u6cbb\u7642\u6307\u5f15\u624b\u518a\u300b\u63d0\u5230\uff0c\u904b\u52d5\u7684\u4ecb\u5165\u4e5f\u662f\u9810\u9632\u6d41\u5931\u7684\u95dc\u9375\uff01<\/p>\n<h2>\u7537\u5973\u9aa8\u8cea\u6d41\u5931\u6642\u9593\u5927\u4e0d\u540c<\/h2>\n<p>\u7f8e\u570b\u570b\u5bb6\u885b\u751f\u9662\u6307\u51fa\uff0c\u4eba\u7684\u9aa8\u9abc\u90fd\u4e0d\u65b7\u5728\u767c\u751f\u8b8a\u5316\uff0c\u820a\u7684\u9aa8\u8cea\u6d41\u5931\u4e4b\u5f8c\uff0c\u4eba\u9ad4\u4e5f\u6703\u5408\u6210\u65b0\u7684\u9aa8\u8cea\u53d6\u4ee3\u3002<\/p>\n<p>\u5c0d\u65bc\u5927\u591a\u6578\u4eba\u800c\u8a00\uff0c\u9aa8\u5bc6\u5ea6\u6703\u5728 20 ~ 30 \u6b72\u4e4b\u9593\u9054\u5230\u9ad8\u5cf0\u3002\u901a\u5e38\u5728\u9019\u500b\u968e\u6bb5\uff0c \u7537\u6027\u7684\u9aa8\u8cea\u6578\u91cf\u6703\u6bd4\u5973\u6027\u591a\u3002<strong><span style=\"color: #800000;\">30 \u6b72\u5f8c\uff0c\u9aa8\u9abc\u4e2d\u7684\u9aa8\u8cea\u6703\u958b\u59cb\u7de9\u6162\u4e0b\u964d\uff0c\u56e0\u70ba\u6d41\u5931\u7684\u901f\u5ea6\u6703\u8d85\u904e\u65b0\u5408\u6210\u7684\u901f\u5ea6\u3002<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #800000;\">\u505c\u7d93\u5f8c\u7684\u5973\u6027\u9aa8\u8cea\u6d41\u5931\u6703\u7279\u5225\u5feb\uff0c\u4f46\u7537\u6027\u5247\u8981\u5230\u4e86 65 ~ 70 \u6b72<\/span><\/strong>\uff0c\u9aa8\u8cea\u6d41\u5931\u7684\u901f\u5ea6\u5c31\u6703\u8ddf\u5973\u6027\u4e00\u6a23\u4e86\u3002\u4e14\u7537\u3001\u5973\u6027\u5c0d\u65bc\u9223\u7684\u5438\u6536\u90fd\u6703\u6e1b\u5c11\uff0c\u9032\u800c\u5bb9\u6613\u7522\u751f\u9aa8\u6298\u7684\u60c5\u5f62\u3002<\/p>\n<h2>5\u7a2e\u5f37\u5ea6\u904b\u52d5\uff0c\u5f37\u5316\u4e0d\u540c\u90e8\u4f4d\u7684\u9aa8\u8cea<\/h2>\n<p><strong> 1. \u4f4e\u81f3\u4e2d\u5f37\u5ea6\u8377\u9ad4\u91cd\u649e\u64ca\u904b\u52d5\uff1a\u8d70\u8def\u3001\u5feb\u8d70 <\/strong><\/p>\n<p>\u8d70\u8def\u5c0d\u80a1\u9aa8\u9838\u7684\u9aa8\u5bc6\u5ea6\u7684\u6539\u5584\u6548\u679c\u8f03\u70ba\u660e\u986f\uff0c\u5c24\u5176\u662f\u5feb\u8d70\u7684\u6548\u679c\u53c8\u6703\u6bd4\u4e00\u822c\u8d70\u8def\u4f86\u7684\u597d\u3002\u4e00\u7bc7\u63a1\u7528 Meta \u5206\u6790\u6cd5\u7684\u7814\u7a76\u5831\u544a\uff0c\u5171\u5206\u6790 8 \u7bc7\u55ae\u7d14\u8d70\u8def\u904b\u52d5\u7684\u4ecb\u5165\u8a08\u5283\uff0c\u986f\u793a<strong><span style=\"color: #800000;\">\u8d70\u8def\u5c0d\u65bc\u505c\u7d93\u5f8c\u5a66\u5973\u7684\u80a1\u9aa8\u9838\u9aa8\u5bc6\u5ea6\u6709\u6539\u5584\u7684\u6548\u679c<\/span><\/strong>\u3002<\/p>\n<div id=\"attachment_192530\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-192530\" class=\"wp-image-192530 size-medium\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/02\/\u9996\u5716_\u8d70\u8def_\u6563\u6b65-600x315.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-192530\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/76345\">Heho<\/a> \u3000\u5feb\u8d70\u6bd4\u4e00\u822c\u8d70\u8def\u66f4\u80fd\u6e1b\u7de9\u9aa8\u8cea\u6d41\u5931<\/p><\/div>\n<p>\u53e6\u4e00\u9805\u5feb\u8d70\u904b\u52d5\u4ecb\u5165\u8a08\u5283\u7684\u7814\u7a76\uff0c\u767c\u73fe<span style=\"color: #800000;\"><strong>\u5feb\u8d70\u5c0d\u505c\u7d93\u5f8c\u5a66\u5973\u7684\u8170\u690e\u9aa8\u5bc6\u5ea6\u5177\u6709\u6539\u5584\u7684\u6548\u679c<\/strong><\/span>\uff0c\u5728\u6bcf\u9031 3 \u6b21\uff0c\u6bcf\u6b21 30 \u5206\u9418\uff0c\u6301\u7e8c 7 \u500b\u6708\u5f8c\u53ef\u589e\u52a0 1%\u8170\u690e\u9aa8\u5bc6\u5ea6\u3002<\/p>\n<p><strong>\u00a02. \u9ad8\u5f37\u5ea6\u8377\u9ad4\u91cd\u649e\u64ca\u904b\u52d5\uff1a\u8dd1\u6b65\u3001\u6162\u8dd1 <\/strong><\/p>\n<p>\u56e0\u70ba\u6162\u8dd1\u548c\u8dd1\u6b65\u90fd\u6703\u7522\u751f\u6bd4\u8d70\u8def\u8f03\u5927\u7684\u5730\u9762\u53cd\u4f5c\u7528\u529b (Ground Reaction Force, GRF)\uff0c\u4e5f\u5c31\u6703\u5c0d\u9aa8\u584a\u7684\u4e0a\u4e0b\u7e31\u8ef8\u7522\u751f\u8f03\u5927\u7684\u649e\u64ca\u529b\u91cf\uff0c<span style=\"color: #800000;\"><strong>\u53ef\u6709\u6548\u6539\u5584\u6210\u5e74\u4eba\u8170\u690e\u3001\u80a1\u9aa8\u9838\u53ca\u8ddf\u9aa8\u7684\u9aa8\u5bc6\u5ea6<\/strong><\/span>\uff0c\u5c24\u5176\u7537\u6027\u5efa\u7acb\u8dd1\u6b65\u7fd2\u6163\u7684\u8a71\uff0c\u53ef\u6e1b\u7de9\u8001\u5e74\u9aa8\u8cea\u6d41\u5931\u7684\u60c5\u5f62\u3002<\/p>\n<div id=\"attachment_192888\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-192888\" class=\"wp-image-192888 size-full\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/02\/chander-r-z4WH11FMfIQ-unsplash.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-192888\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/unsplash.com\/photos\/z4WH11FMfIQ\">unsplash<\/a><\/p><\/div>\n<p>\u7f8e\u570b\u5728\u7b2c\u4e09\u6b21\u7684\u5168\u570b\u5065\u5eb7\u8207\u71df\u990a\u6aa2\u67e5\u8abf\u67e5 (National Health and Nutrition Examination Survey) \u4e2d\u767c\u73fe\uff0c<span style=\"color: #800000;\"><strong>1 \u500b\u6708\u5167\u8dd1\u4e86 9 \u6b21\uff08\u542b\u4ee5\u4e0a\uff09\u7684\u7537\u6162\u8dd1\u8005\u7684\u80a1\u9aa8\u9aa8\u5bc6\u5ea6\uff0c\u6703\u9ad8\u65bc 1 \u500b\u6708\u8dd1\u4e86 8 \u6b21\u4ee5\u4e0b\u7684\u6162\u8dd1\u8005 3.1%<\/strong> <\/span>\uff0c\u4e14 1 \u500b\u6708\u8dd1\u4e86 8 \u6b21\u4ee5\u4e0b\u7684\u7537\u6162\u8dd1\u8005\u7684\u80a1\u9aa8\u9aa8\u5bc6\u5ea6\uff0c\u6703\u9ad8\u65bc\u4e0d\u904b\u52d5\u8005 3.4%\uff01<\/p>\n<p><strong> 3. \u7d9c\u5408\u578b\u8377\u9ad4\u91cd\u649e\u64ca\u904b\u52d5\uff1a\u8d70\u8def\u3001\u6162\u8dd1\u3001\u722c\u6a13\u68af\u00a0 <\/strong><\/p>\n<p>\u540c\u6642\u9032\u884c\u4ee5\u4e0a 3 \u9805\u6d3b\u52d5\uff0c\u53ef\u6709\u6548\u6539\u5584\u505c\u7d93\u5f8c\u5a66\u5973\u591a\u500b\u91cd\u8981\u8eab\u9ad4\u90e8\u4f4d\uff0c\u5982\u8170\u690e\u3001\u80a1\u9aa8\u9838\u3001\u80a1\u9aa8\u8fd1\u7aef\u7b49\u8655\u7684\u9aa8\u5bc6\u5ea6\u3002<\/p>\n<div id=\"attachment_192531\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-192531\" class=\"wp-image-192531 size-medium\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/02\/190829-\u6a13\u68af-600x315.png\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-192531\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/76345\">Heho<\/a>\u3000\u722c\u6a13\u68af\u5c0d\u65bc\u5973\u6027\u662f\u5f88\u597d\u7dad\u6301\u9aa8\u8cea\u7684\u904b\u52d5<\/p><\/div>\n<p>\u5c24\u5176\u5728 60 ~ 74 \u6b72\u7684\u505c\u7d93\u5a66\u5973\u8eab\u4e0a\u89c0\u5bdf\u5230\uff0c \u5728\u5efa\u7acb\u8d70\u8def\u3001\u6162\u8dd1\u3001\u722c\u6a13\u68af\u7b49\u904b\u52d5\u7fd2\u6163\u5f8c\uff0c\u5f37\u5ea6\u4e5f\u5f9e\u4e2d\u5230\u9ad8\u5f37\u5ea6\u5f8c\uff0c\u4e00\u5e74\u4e4b\u5f8c\u589e\u52a0\u4e86\u5168\u8eab 2%\u3001\u8170\u690e 1.8%\u3001\u80a1\u9aa8\u9838 3.5%\u7684\u9aa8\u5bc6\u5ea6 \u3002<\/p>\n<p><strong>4. \u7279\u6b8a\u649e\u64ca\u904b\u52d5\uff1a\u767b\u968e\u3001\u8df3\u7e69\u3001\u8e0f\u6b65\u904b\u52d5\u00a0<\/strong><\/p>\n<p>\u9019\u985e\u7684\u7279\u6b8a\u9ad8\u649e\u64ca\u904b\u52d5\uff0c\u6703\u7522\u751f 2 \u500d\u9ad4\u91cd\u4ee5\u4e0a\u7684\u5730\u9762\u53cd\u4f5c\u7528\u529b\uff0c\u5728\u6bcf\u9031 3\u5929\uff0c\u6301\u7e8c 6 \u500b\u6708\u4ee5\u4e0a\u5f8c\uff0c\u53ef\u6539\u5584\u5973\u6027\u7684\u8170\u690e\u8207\u80a1\u9aa8\u9838\u7684\u9aa8\u5bc6\u5ea6\u3002 <span style=\"color: #800000;\"><strong>\u5c24\u5176\u5e74\u8f15\u5973\u751f\uff08\u7d04 32 \u6b72\uff09 \u6bcf\u5929\u9032\u884c 50 \u6b21\u7684\u8df3\u7e69\u5f8c\uff0c\u7d936\u500b\u6708\u5f8c\u9ad6\u9aa8\u7c97\u9686\u9aa8\u5bc6\u5ea6\u6703\u589e\u52a0 3\uff5e4%<\/strong><\/span>\uff0c\u80a1\u9aa8\u9838\u7684\u9aa8\u5bc6\u5ea6\u4e5f\u6709\u589e\u52a0\u7684\u8da8\u52e2\u3002<\/p>\n<p><strong>5. \u7d9c\u5408\u578b\u963b\u529b\uff1a\u91cd\u91cf\u8a13\u7df4 <\/strong><\/p>\n<p><strong><span style=\"color: #800000;\">\u91cd\u8a13\u5c0d\u65bc\u5973\u6027\u7dad\u6301\u8170\u690e\u8207\u80a1\u9aa8\u9838\u7684\u9aa8\u5bc6\u5ea6\u6709\u660e\u986f\u6548\u679c<\/span><\/strong>\uff0c\u4f46\u6703\u6839\u64da\u8a13\u7df4\u90e8\u4f4d\u6709\u4e0d\u540c\u7684\u6548\u679c\u3002\u50c5\u5c0d\u65bc\u6297\u91cd\u529b\u3001\u652f\u6490\u9ad4\u91cd\u7684\u9aa8\u9abc\u90e8\u4f4d\uff0c\u6216\u53d7\u5230\u808c\u8089\u6536\u7e2e\u62c9\u529b\u7684\u9aa8\u9abc\u90e8\u4f4d\u624d\u6703\u88ab\u523a\u6fc0\uff0c\u9032\u800c\u51fa\u73fe\u9aa8\u5bc6\u5ea6\u7684\u6539\u8b8a\u3002 \u6240\u4ee5\u6709\u5728\u9032\u884c\u91cd\u91cf\u8a13\u7df4\u7684\u4eba\uff0c\u61c9\u517c\u9867\u4e0a\u80a2\u8207\u4e0b\u80a2\u7684\u8a13\u7df4\uff0c\u4ee5\u5229\u5747\u8861\u767c\u5c55\u3002<\/p>\n<p><em>\u53c3\u8003\u4f86\u6e90\uff1a<\/em><\/p>\n<p><em>NIH \u2013 Osteoporosis in Men<\/em><\/p>\n<p><em>\u570b\u5065\u7f72\u5065\u5eb799\u7db2\u7ad9 \u2013 \u9aa8\u8cea\u758f\u9b06\u75c7\u81e8\u5e8a\u6cbb\u7642\u6307\u5f15\u624b\u518a<\/em><\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<p><a href=\"https:\/\/buzzorange.com\/vidaorange\/2020\/06\/03\/health-sunbathe\/\">\u9664\u4e86\u66ec\u9ed1\u3001\u76ae\u819a\u764c\uff0c\u7d2b\u5916\u7dda\u4e5f\u6709\u76ca\u8655\uff01\u65e5\u672c\u9aa8\u79d1\u540d\u91ab\u6559\u4f60\u6bcf\u5929\u300c\u600e\u9ebc\u66ec\u592a\u967d\u300d\u8b77\u9aa8\u9abc<\/a><\/p>\n<p><a href=\"https:\/\/buzzorange.com\/vidaorange\/2020\/06\/03\/health-sunbathe\/\">\u3010\u8001\u5316\u5f9e 30 \u6b72\u524d\u5f8c\u5c31\u958b\u59cb\u4e86\u3011\u7814\u7a76\uff1a\u4f60\u77e5\u9053\u300c\u81c9\u90e8\u76ba\u7d0b\u300d\u548c\u300c\u4e2d\u5e74\u767c\u798f\u300d\u90fd\u53ef\u80fd\u662f\u56e0\u9aa8\u9abc\u840e\u7e2e\u55ce\uff1f<\/a><\/p>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba <a href=\"https:\/\/heho.com.tw\/archives\/76345\">\u300830\u6b72\u5f8c\u9aa8\u8cea\u6613\u6d41\u5931\uff01\u5c0d\u6297\u9aa8\u8cea\u758f\u9b065\u904b\u52d5\u6709\u52a9\u5f37\u5316\u9aa8\u8cea\u3009<\/a>\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba \u300830\u6b72\u5f8c\u9aa8\u8cea\u6613\u6d41\u5931\uff01\u5c0d\u6297\u9aa8\u8cea\u758f\u9b065\u904b\u52d5\u6709\u52a9\u5f37\u5316\u9aa8\u8cea\u3009\uff09 \u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011 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