零食式運動促進健康的策略應用

Applying an Exercise Snack-Based Health Promotion Strategy

缺乏時間、沒有設備或是環境限制是普遍認為規律運動的障礙。同時，活動量不足衍生出坐式行為，引發許多相關慢性疾病、影響心理健康、降低生活品質。零食式運動時間短暫有效率，方便易執行，有效減少坐式時間，增加身體活動量，並有助養成運動習慣。過去文獻發現零食式運動適合老人，安全、可行且促進身體功能、預防跌倒及代謝疾病；對健康成年人、肥胖者及糖尿病病人有效降低血糖、促進心肺健康等。零食式運動型式可依個別年齡及耐受性擴展延伸，可區分為二種類型：一天2次、每次10分鐘和緩間歇性運動，或每天3至8次、每次60秒內劇烈間歇的進行零食式運動。運動的應用主要考量：多關節運動優於單關節、下肢優於上肢運動、動態且快速遠離地面運動有助成骨性，以預防發生骨質疏鬆及骨折。未來可進一步應用零食式運動於健康照護實務及相關研究，促進大眾健康、提升生活品質。

Lack of time, lack of access to equipment, and environmental constraints are generally perceived as barriers to regular physical activity. Moreover, insufficient activity is known to promote sedentary behavior, which is a factor in many chronic diseases, negatively affects mental health, and reduces quality of life. Exercise snacks, defined as short and efficient bursts of exercise, are convenient and easy to implement, reduce sedentary time, increase physical activity, and promote the development of good exercise habits. Previous studies have found exercise snacks to be safe and feasible for the elderly, promoting physical function and reducing the incidence of falls and metabolic diseases. Exercise snacks have also been found to be effective in healthy adults as well as in patients with obesity and diabetes, helping decrease blood sugar and promoting cardiorespiratory fitness. Depending on the participant’s age and tolerance, exercise snack patterns may be extended and distinguished into two forms: 10-minute bouts of gentle intermittent exercise twice a day and 60-second bouts of vigorous exercise 3 to 8 times a day. The main considerations for exercise snacks include: multi-joint exercise is better than single-joint exercise, lower body exercise is better than upper body exercise, and dynamic and rapid movement that pushes away from the ground promotes osteogenesis and helps prevent osteoporosis and fractures. Exercise snacks may be applied in healthcare practice and related research to promote health and improve quality of life for all.