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農曆新年打麻雀坐足成日,坐得耐易腰痛?小心肌肉流失!

久坐會肚腩大是常識吧,但原來肌肉還會不停流失,老時容易骨折,甚至因此死亡。台灣有調查發現,在30歲至50歲的群組中,高達4成8的人核心肌耐力不足,工時偏長、久坐不動的白領族佔多數,以男士情況較嚴重。不單會凸肚,坐一會兒就喊累,其實腹肌和背肌正在流失。
40歲起肌肉流失迅速 去年台灣的榮新診所針對155名體檢民眾做進行體適能檢測,測試柔軟度、平衡耐力、心肺耐力,並以握力儀及仰臥起坐測試肌力、肌耐力,發現在上述的青壯年族群中,竟有48%核心肌耐力不足。腦神經內科醫生黃婷毓指出,年過40後,肌肉每10年約減少8%,同時由於體力衰退影響活動力,容易跌倒、骨折、生活質素下降,間接影響了死亡率,故此她提醒應從年輕開始運動,以抗衰老。
針對性運動+飲食 如果你是30至50歲的辦公室族,要注意核心肌群肌耐力的訓練,如:平板式運動(常見於瑜伽動作),並兼顧心肺耐力訓練(如跳繩和慢跑等);50至65歲應該展開全方位的體能訓練,如游泳、健走、騎單車等,並鍛練肌耐力及心肺功能。如果想透過飲食增加肌肉量,可在運動完後攝取足夠的胺基酸及優質蛋白質(食物來源包括雞肉、黃豆類食物、奶類等),亦可補充適量的維他命D(可從魚肉、牛奶、蛋和肝臟等攝取,又或增加日曬時間)。