目的:通过对肌少症老年人进行低强度运动健身方案的干预,探索低强度运动健身方案对提高肌少症老年人身体活动能力的影响效果。方法:对肌少症老年人进行12周低强度运动健身方案的干预,分析运动干预前后身体活动能力指标的变化。结果:12周运动干预后,肌少症老年人握力、30˚仰卧起坐、坐位体前屈、2 min抬腿、8步折返走用时、10米障碍走时间均显著性提高(P < 0.05)。结论:12周低强度运动健身方案能够显著提高肌少症老年人身体活动能力,对肌少症老年人的日常生活能力有所改善。 Objective: Through the intervention of low-intensity exercise and fitness program for the elderly with sarcopenia, the effect of low-intensity exercise and fitness program on improving the physical activity ability of the elderly with sarcopenia was explored. Methods: the elderly with sarcopenia were treated with a 12-week low-intensity exercise program, and the changes in physical activity indexes before and after exercise intervention were analyzed. Results: after 12 weeks of exercise intervention, the grip strength, 30˚ sit-ups, sitting body flexion, 2 min leg lifting, 8-step turn back walking time and 10 m obstacle walking time of the elderly with sarcopenia were significantly improved (P < 0.05). Objective: After 12-week exercise intervention, grip strength, 30 sit-up, sitting body flexion, 2-minute leg raising, 8-step turn-back walking time, and 10-meter obstacle walking time were significantly increased in the elderly with sarcoidosis (P < 0.05). Conclusion: The 12-week low-intensity exercise fitness program significantly improved physical activity and made a difference in the ability to perform activities of daily living in older adults with sarcopenia.
目的:通过对肌少症老年人进行低强度运动健身方案的干预,探索低强度运动健身方案对提高肌少症老年人身体活动能力的影响效果。方法:对肌少症老年人进行12周低强度运动健身方案的干预,分析运动干预前后身体活动能力指标的变化。结果:12周运动干预后,肌少症老年人握力、30˚仰卧起坐、坐位体前屈、2 min抬腿、8步折返走用时、10米障碍走时间均显著性提高(P < 0.05)。结论:12周低强度运动健身方案能够显著提高肌少症老年人身体活动能力,对肌少症老年人的日常生活能力有所改善。
老年人,肌少症,身体活动能力,低强度运动健身方案
Peng Zhao, Gerile Wuyun, Lina Zhang, Mo Ju, Geer Deli*
Inner Mongolia Normal University, Hohhot Inner Mongolia
Received: Jul. 6th, 2022; accepted: Sep. 14th, 2022; published: Sep. 23rd, 2022
Objective: Through the intervention of low-intensity exercise and fitness program for the elderly with sarcopenia, the effect of low-intensity exercise and fitness program on improving the physical activity ability of the elderly with sarcopenia was explored. Methods: the elderly with sarcopenia were treated with a 12-week low-intensity exercise program, and the changes in physical activity indexes before and after exercise intervention were analyzed. Results: after 12 weeks of exercise intervention, the grip strength, 30˚ sit-ups, sitting body flexion, 2 min leg lifting, 8-step turn back walking time and 10 m obstacle walking time of the elderly with sarcopenia were significantly improved (P < 0.05). Objective: After 12-week exercise intervention, grip strength, 30 sit-up, sitting body flexion, 2-minute leg raising, 8-step turn-back walking time, and 10-meter obstacle walking time were significantly increased in the elderly with sarcoidosis (P < 0.05). Conclusion: The 12-week low-intensity exercise fitness program significantly improved physical activity and made a difference in the ability to perform activities of daily living in older adults with sarcopenia.
Keywords:Elderly, Sarcopenia, Physical Activity, Low-Intensity Exercise Fitness Program
Copyright © 2022 by author(s) and Hans Publishers Inc.
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老龄化是各国社会发展不可避免的一个进程,衰老也是每一个人必须走过的历程。与老年人衰弱和活动功能障碍表现高度关联的老年人肌少症正逐步成为老年人研究领域的前沿热点课题。患有肌少症的老年人容易发生跌倒、身体活动功能障碍的风险,同时多数人群伴有一种以上慢性疾病,从而增加了肌少症老年人致病、致残,甚至致死的风险。由于肌少症患病较为隐蔽,表现不明显,特别容易让人忽视,所以对肌少症进行早期的筛查和防治,对老年人的生命健康和社会负担都有积极的意义 [
对自愿参加的92名(男性:53名,女性:38名) 60岁以上肌少症老年人作为实验研究对象,见表1。
N (%) | 年龄(岁) | 身高(cm) | 体重(kg) | BMI (kg/m2) | |
---|---|---|---|---|---|
男性 | 53 (57.61) | 71.14 ± 7.56 | 167.46 ± 5.80 | 66.40 ± 9.01 | 23.67 ± 2.91 |
(60.13~86.49) | (151.70~181.50) | (45.70~85.00) | (15.41~30.12) | ||
女性 | 39 (42.39) | 68.30 ± 6.75 | 155.94 ± 5.90 | 54.37 ± 6.73 | 22.37 ± 2.68 |
(60.00~84.52) | (143.70~166.20) | (40.20~66.20) | (17.04~27.73) | ||
合计 | 92 (100.00) | 69.94 ± 7.32 | 162.58 ± 8.16 | 61.30 ± 10.05 | 23.12 ± 2.87 |
(60.00~86.49) | (143.70~181.50) | (40.20~85.00) | (15.41~30.12) |
表1. 研究对象基本情况
注:平均数 ± 标准差;括号内数字为数据范围(Xmim~Xmax)。
对92名肌少症患者进行为期12周的低强度运动健身方案的干预,每周进行3次,每次60~80 min。运动干预前后进行身体活动能力指标的测试,最终共有80名(男性51名,女性29名)肌少症患者全程完成运动干预和指标测试。采用配对样本t检验和卡方检验方法分析运动干预前后指标的变化情况,显著性水平定为P < 0.05。
经过12周的运动干预后,男性握力、30˚仰卧起坐、坐位体前屈、2 min抬腿四项指标分别提高1.11 kg、1.51 cm、3.11次、7.73次,8步折返走和10米障碍走时间分别下降1.29 s和0.62 s,六项指标的变化均具有非常显著差异(P < 0.01)。女性实验对象握力、30˚仰卧起坐、坐位体前屈、2 min抬腿四项指标分别提高1.32 kg、1.03 cm、2.34次、6.71次,8步折返走和10米障碍走时间分别下降0.65 s和0.61 s,其中,握力、30˚仰卧起坐、坐位体前屈、2 min抬腿及10米障碍走五项指标的变化均具有非常显著差异(P < 0.01),8步折返走指标的变化具有显著差异(P < 0.05),见表2。
指标 | 实验前 | 实验后 | t | P | |
---|---|---|---|---|---|
男(n = 51) | 握力(kg) | 23.58 ± 5.02 | 24.69 ± 5.42 | −2.986 | 0.004 |
坐位体前屈(cm) | −2.68 ± 9.33 | −1.17 ± 9.14 | −3.914 | 0.000 | |
30˚仰卧起坐(次) | 4.75 ± 3.76 | 7.86 ± 4.46 | −6.976 | 0.000 | |
2 min抬腿(次) | 67.98 ± 15.88 | 75.71 ± 14.08 | −4.487 | 0.000 | |
8步折返走(s) | 18.25 ± 5.40 | 16.96 ± 4.50 | 3.012 | 0.004 | |
10米障碍走(s) | 10.78 ± 2.55 | 10.16 ± 2.44 | 4.468 | 0.000 | |
女(n = 29) | 握力(kg) | 15.93 ± 2.00 | 17.25 ± 2.92 | −3.026 | 0.005 |
坐位体前屈(cm) | 7.82 ± 7.57 | 8.85 ± 7.55 | −4.624 | 0.000 | |
30˚仰卧起坐(次) | 4.59 ± 3.18 | 6.93 ± 3.31 | −3.767 | 0.001 | |
2 min抬腿(次) | 64.76 ± 12.02 | 71.17 ± 12.23 | −4.869 | 0.000 | |
8步折返走(s) | 17.30 ± 3.91 | 16.65 ± 4.01 | 2.524 | 0.018 | |
10米障碍走(s) | 11.04 ± 2.16 | 10.43 ± 1.99 | 3.940 | 0.000 |
表2. 实验后肌少症老年人身体活动能力指标的变化
握力反映了人体前臂肌肉和手部肌肉的综合力量,能够反映机体全身肌肉力量,与性别、身高、体重等多重因素有关。学者姜旭东发现,12周屈臂弯举和握力练习的上肢力量练习可以使老年人的肌力年龄降低13.96岁,握力提升5.14 N,明显提高了老年人的握力水平,推迟了肌肉衰减的进程,改善了老年人的身体活动能力 [
坐位体前屈能够综合的反映老年人躯干部、腰部及髋关节的柔韧性和灵活性。由于机体的衰弱而表现出关节软骨弹性下降、韧带和肌腱的老化、肌肉工作能力下降、神经肌肉协调能力下降等综合因素导致老年人关节活动度下降 [
30˚仰卧起坐反应腹部肌肉的力量耐力,而腹部核心肌肉是保持平衡、传递躯干和四肢间的力量及协调身体各部位完成动作的核心要素。肌少症老年人核心部位肌力下降,也是造成平衡能力下降的关键因素 [
老年人的心肺耐力和肌肉耐力会随着年龄的增加而衰退,并且心肺耐力与下肢肌肉的力量成正相关 [
8步折返走反映了人体平衡能力和下肢肌力及下肢活动能力。由于肌肉量衰减和平衡能力的下降,老年人在行动中的控制能力和步态稳定性上的能力下降,增加了摔倒的风险。在老年人的运动处方中健步走对老年人的步态改善和动态平衡能力的提高均得到认可 [
10 m障碍走主要反映了老年人在身体活动过程中,灵敏、速度、平衡、柔韧和力量素质的综合调节协调能力,也能反映出肌肉在参与身体活动时的神经支配能力。学者德力格尔在对355名老年人实施了十二个月的有氧运动结合力量练习的个体化健身方案后,发现10米障碍走、六分钟步行等体力水平得到了显著性的提高,并且男性和女性的体力年龄分别下降了11.5岁和15.5岁 [
综上所述,肌少症老年人通过12周的运动干预后,肌肉力量、肌肉耐力、柔韧性、平衡能力、协调能力及有氧耐力显著性提高(P < 0.05),身体活动能力明显增强。
12周低强度运动健身方案能够提高肌少症老年人的肌肉力量、肌肉耐力、柔韧性、平衡能力、协调能力及有氧工作能力,能够显著提高肌少症老年人身体活动能力,对肌少症老年人的日常生活能力有所改善。
内蒙古自治区自然科学基金项目:《个性化健康运动方案对老年肌少症的预防和治疗效果研究》(2019MS08030)。
赵 鹏,乌云格日勒,张丽娜,鞠 沫,德力格尔. 低强度运动健身方案对肌少症老年人身体活动能力的影响The Effect of Low-Intensity Fitness Scheme on Physical Activity Capacity of Elderly with Sarcopenia[J]. 老龄化研究, 2022, 09(03): 44-49. https://doi.org/10.12677/AR.2022.93006