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

A review of physical activity and exercise for maintenance of bone health in different stages in the females

骨質疏鬆症是國內外近年來致力於預防醫學的一個重大公共衛生議題，運動介入對於骨質健康扮演積極的關鍵，對於不同階段的女性，亦有其不同的影響，本文回顧相關國內外電子期刊後，考量女性各階段骨骼代謝特質和運動類型的影響，提出女性不同生理階段對於骨骼最直接有效的自主性運動建議，以作為女性骨鬆防治的具體參考，並提出以下建議：對兒童與青少年應給予動態、多樣化及高衝擊性的運動，以增加峰值骨量；而年輕女孩及成年女性，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；在老年婦女部分，可藉由從事各類負載體重的身體活動以避免骨質流失外，亦可配合其他有助下肢肌力與平衡的運動處方，以維持骨骼健康與預防跌倒。

Preventing osteoporosis is the major public health issues in Taiwan and all over the world too. Physical activity and exercise have been recommended as the strategic intervention to promote optimal bone mineral density during youth and to decline the risks of bone loss in females & during their middle and later life. The purpose of this paper was to investigate a review of the evidence informing the relation between different types of physical activity and the stages of bone metabolism in female characteristics. The following recommendations were made: Children and adolescent girls, can increase the peak bone mass by performing dynamic, diverse, and high impact exercise which will increase their skeletal loading. Although aerobic and weight-bearing exercise can maintain bone health for young and adult female, however, resistance exercise is more effective in preserving the Bone Mineral Density (BMD). Combining weight bearing exercise and balance exercise for increasing the lower extremities will help maintaining health skeletal and reducing the risk of falling in elder women.