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1秒若走不到1公尺可能有體力不足的現象
「走路速度」是測試體力重要指標之一
落實「補、測、動」三字訣
養成維持好營養好體力習慣

增,有7成的人覺得自己的走路速度跟三年前比起來有變慢,若誤把走路散步當運動、或是走路速度1秒小於1公尺,當心體力不好愈走愈慢便可能是健康的警訊,因此除了追求「步數」,走路「速度」其實才是關鍵!

「走路」是人們能隨時隨地進行的生活化運動,日行萬步更是許多人當成運動的方式之一,但隨著年齡漸增,有7成的人覺得自己的走路速度跟三年前比起來有變慢,若誤把走路散步當運動、或是走路速度1秒小於1公尺,當心體力不好愈走愈慢便可能是健康的警訊,因此除了追求「步數」,走路「速度」其實才是關鍵!

8成人僅以散步當運動

7成走路越來越慢,體力漸漸流失不自知

根據益富《樂齡運動大調查》發現有8成的朋友會以散步當作運動,但卻有7成以上覺得自己走路變慢,甚至覺得自己走路常常被人超越。根據台北市醫師公會會刊,正常狀態下,步行速度1秒應大於1公尺(1),建議民眾可試著走6公尺並計算秒數來粗估自己的步速。根據台灣研究顯示,樂齡族若1秒約走0.8~0.9公尺(2),可能有體力不足的現象,所以走路「速度」其實是測試體力的重要指標之一,不可輕忽。

台北一名年約70歲的張老太太,平時會在自家巷口散步當運動,自覺身體還算硬朗,近幾年還打算趁疫情趨緩後帶孫子到日本迪士尼樂園,一圓含飴弄孫的夢想。但最近幾個月,家人發現張老太太走路開始有點「不對勁」,不僅爬樓梯有些吃力,從椅子起身也有點費力,走路越來越慢,甚至常常跌倒。

因行走不便,張老太太需要拿四腳拐杖步行,家人決定帶她就診。經醫師進一步檢查,這才發現張老太太腿部肌肉流失嚴重,研判可能是因為疫情使活動量大幅減少,飲食也跟著簡單化,鮮少攝取蛋白質,造成肌肉快速流失。

肌肉流失引發跌倒在2年內死亡風險比癌症高

走路速度是最簡單檢測方式

運動醫學科主治醫師王凱平表示,張老太太雖常吃綜合維他命營養品,卻疏忽蛋白質足量攝取及肌肉訓練的重要性,尤其老年人的肌肉流失量會比年輕時還來得多。所幸,後續給予正確且規律的運動訓練後,並補充蛋白質和BCAA(支鏈胺基酸),半年後張老太太已不需要持拐杖行走,也終於能開始準備帶孫子出國玩的圓夢計畫。

王凱平醫師表示,「判斷肌肉流失的方式有三面向,走路速度、起身速度、握力大小,過往多數民眾不認為肌肉會生病,因此顯少提供給身體肌肉足夠的養分或訓練,但因為肌肉流失引發跌倒而在2年內引發死亡的風險其實比癌症還高,而走路速度是檢測肌肉流失的最簡單方式,也是近年引發研究的原因。」

王凱平醫師強調,走路速度與全身健康息息相關,健走的速度會比散步的速度要來得快,民眾可從三個標準來自我檢視:是否有流汗、是否有微喘、是否有感覺到疲累?而不僅僅只是有走就好,如果沒有維持一定速率、心跳120次/分鐘、流汗,那麼可能沒有達到真正運動的標準。

落實「補、測、動」三字訣

養成維持好體力習慣

王凱平醫師指出,除了年紀自然老化外,長期久坐不動、營養攝取不均衡這兩大關鍵也是體力流失的主要因素,建議落實「補、測、動」三字訣,包含:一、「補」充足夠營養 ; 二、自我檢「測」步行速度 ; 三、多運「動」,透過正確營養及運動,來保持好體力!

【口訣一:補,補充足夠營養】

飲食上要攝取優質蛋白質並補充BCAA(支鏈胺基酸)營養品,其中應挑選含有「優質三蛋白」(PDCAAS=1)才好消化好吸收,又能幫助肌肉生長,增強體力。多數國人缺乏的鈣質、維生素D,可維持骨骼和肌肉健康,也很重要!

【口訣二:測,自我檢測步行速度】

有益身體健康的步行速度,只要能在1秒鐘內走1公尺,都是合格的。舉例而言,只要6公

尺步行速度>1公尺/秒,或是能在15秒內走完四線道(約12~15公尺)的斑馬線,甚至更快

的速度,就能代表身體體能在平均水準之上。

【口訣三:動,多運動】

以4公里/小時的速度,快走10分鐘(約1千步),累積日行萬步,步行約6公里,只要90分鐘,就可以消耗約300大卡熱量!每天運動15分鐘,可延長3年壽命,鼓勵大家將健走成為生活習慣,一起走向健康!()

※資料來源 :

1. 台北市醫師公會會刊(2020),64 (7),46-52

2. Wu IC, Lin CC, Hsiung CA, Wang CY, Wu CH, Chan DC, Li TC, Lin WY, Huang KC, Chen CY, Hsu CC; Sarcopenia and Translational Aging Research in Taiwan Team. Epidemiology of sarcopenia among community-dwelling older adults in Taiwan: a pooled analysis for a broader adoption of sarcopenia assessments. Geriatr Gerontol Int. 2014 Feb;14 Suppl 1:52-60

3. 衛生福利部國民健康署(2019),「1111健走日 走向低碳與健康」,取自:https://www.hpa.gov.tw/Pages/Detail.aspx?nodeid=1132&pid=2485

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