社區老人運動養生策略

The Strategy of Exercise Regimen for the Elderly in the Community

我國社會正邁入高齡化社會，老年人口比率將愈來愈高，因老化所伴隨的健康問題，更值得重視。老化是一個復雜的生物過程，研究顯示適度運動可以減少老年人肌肉組織的流失以及慢性疾病的危機，而激烈運動可以增加活性氧的產量、擾亂細胞內部抗氧化物的隱定狀態、消耗身體內部之抗氧化物以及增加肌肉組織氧卮的傷害。一般老人運動養生之原則考慮規律性、均衡性、安全性與有效性，有慢性疾病（諸如高血壓及糖尿病等）之社區老人運動策略，建議考量個人健康狀況，擬定特殊的老人運動處方。

The proportion of elderly people is gradually in crearing in Taiwan. Aging is usually accompanied by a great impact on health status. Aging is a complex biological process. Several studies show that regular exercise may reduce age-related lean body mass loss and risk for chronic diseases. Exercise, however, especially when performed strenuously, is associated with increased production of reactive oxygen species, increased disturbance of intracellular antioxidant homeostasis, and ability to consume endogenous antioxidants, and can lead eventually to increased muscle oxidative injury. In general, exercise regimens for the elderly should consider regularity, balance, safety, and effectiveness. The strategy of exercise for chronic diseases, such as hypertension and diabetes, should depend on the individual health situation to provide special exercise prescription for older people in the community.