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健康新訊-增強骨質密度 練瑜珈比吃藥更具效果
健康新訊-增強骨質密度 練瑜珈比吃藥更具效果
16/02/2016

健康新訊-增強骨質密度 練瑜珈比吃藥更具效果

ArticleEvent

瑜珈好處不勝枚舉:增加柔軟度、提高肌耐力、改善姿態與平衡感、釋放身心壓力、提高自我感知與自信。更重要的是,上了年紀的人難免骨質疏鬆,但每天只要練習瑜珈,就可增強骨質密度,效果比服藥還要管用。

哥倫比亞大學教授費雪曼(Loren Fishman)主持了一項為期10年(2005-2015)的研究,共741人參與研究,其中227人平均年齡68歲,83%在研究開始前出現骨質疏鬆或骨質缺乏症。10年下來,他們每天或每隔一天就練習瑜珈,骨質密度明顯高於不練習瑜珈的對照組。

這227人固定練習的瑜珈12式包括了樹式、三角式、英雄II、側角式、扭轉三角式、蝗蟲式、橋式、站姿前彎I、坐姿前彎II、直腿扭轉、屈膝扭轉、攤屍式等。每個動作約30秒,一整套下來約12分鐘。

10年下來,每天或每隔一天花12分鐘勤練瑜珈的這227人,脊椎、股骨、髖骨的骨質密度都得到改善。

費雪曼說,全美每年有70萬人脊椎骨折、30多萬人髖骨骨折,而上述研究顯示,除了手術與服藥,瑜珈這類花費低又安全的替代療法值得推廣。
瑜珈對骨頭施壓的力道大於地心引力,藉由瑜珈伸展可讓肌肉群互相擠壓,進而刺激骨細胞增生。他說:「瑜珈是安全的運動,就連嚴重骨質疏鬆的患者都可放心練習。」

此外,費雪曼說,有些人脊椎骨折並非因車禍、摔跤等外力所致,而是因為姿勢不良,這種「病」雖無藥可醫,但可透過瑜珈大幅改善。瑜珈可改善肢體動作、力道、協調,降低緊繃,這些都有助於人站得正、挺得直,因此不容易摔跤,只要不摔跤,就可大幅降低骨折的風險。

資訊來源:http://www.chinatimes.com/newspapers/20160214000545-260117?from=fb_share_mobile

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