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Position: 林玉華 > 健康保養
腿有勁 (轉載)
by 林玉華 2012-04-04 00:49:51, Reply(58), Views(2920)

腿有勁
..............................才能常壽

 
如果把身體比做一台機器,“腿”就是提供動力的馬達。
  
      馬達不靈了,機器便會老化、運轉不良。人老後,不怕頭髮變白、皮膚鬆弛,怕的就是腿腳不靈便。 在美國《預防》雜誌總結的長壽跡象中,“腿部肌肉有力”赫然在列。
生活中也不難發現,長壽老人幾乎都步履穩健、行走如風。因此,只要養好雙腿,活過百歲的可能性便大大提高。
 
運動使人長壽——可是全身壓力都在“腿”   

雙腿就像人體的承重牆。
很少有人知道一個人50%的骨骼和50%的肌肉都在兩條腿上;人一生中70%的活動和能量消耗都要由它完成;人體最大、最結實的關節和骨頭也在其中。
 
人年輕時,大腿骨可以支撐起一輛小轎車;
膝蓋則承受著9倍於體重的壓力;腿部肌肉也要經常與大地的引力進行搏鬥,保持緊張狀態。
 
所以說,堅實的骨骼、強壯的肌肉、靈活的關節
形成了一個‘鐵三角’,承受人體最主要的重量。”
衛生部老年醫學研究所原所長 高芳 教授解釋說。
  
雙腿還是身體的交通樞紐。
高芳說,兩條腿有人體50%的神經、50%的血管,流淌著50%的血液,是連接身體的大循環組織。
 
中醫科主任劉德泉 教授認為:只有雙腿健康,經絡傳導才暢通,氣血才能順利送往各個器官,特別是心臟和消化系統。
可以說,腿部肌肉強勁的人必然有一顆強有力的心臟。
  
由此,美國科學家認為,從走路便可判斷人的健康狀況。
如果一個70歲—79歲的老人,一次可步行約400米,就說明其健康情況至少能讓他多活6年。 
 
老人每次走的距離越長,速度越快,走得越輕鬆,那麼他的壽命就越長。
 
衰老從腿開始!
俗話說:樹老根先枯,人老腿先衰。
人老後,腿部和大腦間指令的準確性和傳導速度都有所下降,不像年輕時那麼默契。
 
中醫科學院研究所裴卉博士解釋說,從出生到離世,腿每時每刻都在工作,如果不注意保護,自然就“年久失修”了。
  
美國政府老年問題專 家夏克 醫師表示,從20歲開始,如果不積極運動,每10年可能喪失5%的肌肉組織。
 
同時,骨骼中有“鋼筋”之稱的鈣也會逐漸流失,人的骨關節,特別是髖關節和膝關節會出問題,比如容易摔倒骨折。
 
高芳表示,老人骨折容易導致股骨頭壞死,長期臥床,繼而引起褥瘡、尿路結石等並發症,甚至誘發腦血栓。
有15%的病人甚至會在骨折一年內死亡。
 
“人老腿先知” 必知腿部衰老的報警信號:腿腳沒有原先靈便了。
這是衰老的最早特徵。
40歲後,很多人感到腿腳不靈活,稍微多走點路,就像腿上灌滿鉛,發酸發脹,上樓梯也越來越費勁,沒爬幾層就氣喘吁吁。
  
報警信號:做點事就腰酸腿疼。
特別是中年女性,只要站的時間一長,就會覺得腰酸腿痛。
咳嗽時,腿還會出現放射性疼痛。
如果小腿肚出現壓痛更要注意,說明腸胃已經開始“罷工”了。
  
報警信號:走路變慢。
不知不覺中,步速越來越慢。偶爾走快點,會覺得腿腳不聽使喚,過後會連續酸痛好多天,甚至出現肌肉萎縮的情況。
  
報警信號:雙腿一側發涼。
即使夏天也總感到小腿肚涼颼颼的,有時還覺得從臀部開始,到腳後跟,中間一條線都涼涼的。
這可能是血液循環不暢造成的,也可能和腰椎間盤病變有關。
  
報警信號:抽筋次數增多。
如果不是在運動後或因為受涼而抽筋,那就要注意了,這可能是骨質疏鬆的表現。有些人還會出現足跟疼痛,也必須引起注意。
  
報警信號:腫脹。
血液循環不好會導致腿脹,同時這也是心腦血管病或腎臟疾病患者常有的症狀。
  
報警信號:靜脈曲張。
女性更容易出現這種情況,20歲後就有可能發生。
一旦腿上的血管突然非常清晰,彎彎曲曲像蛇一樣,說明腿部血管出現了勞損。
  
報警信號:髖膝關節疼痛。
幾乎所有關節都會隨著年紀增大而變得脆弱,特別是髖、膝這兩處關節。
如果你發現在下樓梯、蹲下或跳躍時出現不適,甚至腿部有摩擦磨損、卡住動不了的感覺,說明關節已經急需保護了。 
 
 
這樣做能阻止衰老提前來!
 
雖然人到中年後,腿會慢慢衰老,但養腿是一輩子的事,從20多歲開始,就要注意保護。特別是現在的開車一族,以車代步慣了,腿部力量通常比常人差,只有養好腿,才能阻止衰老提前到來。
  
首先,注意保暖,穿寬鬆的褲子,促進血液循環
劉德泉說,千萬別讓腿部受涼,平時常用熱水泡泡腳,使氣血能順利到達人的上身,維持機體平衡。
 
同時,老年人要穿寬鬆的褲子和鞋,鞋跟2—3公分比較合適。
 
此外,臨睡前拿個小枕頭墊墊腿,也能促進血液暢通。
 
其次,多曬太陽
不僅有利於保暖,還可以促進體內維生素D的形成,避免雙腿鈣流失,有效預防骨質疏鬆。
  
最後,就是要多運動。
幾位專家教給大家一套從上到下的養腿保健操。
 
髖部
每天堅持背部靠牆站立,腳慢慢往前走,然後再退回,保持一個平穩狀態。
此時背的下部要始終緊貼牆壁。

膝蓋:
雙膝並攏,屈膝微微下蹲,雙手置於膝蓋上,先順時針方向旋轉30次,再逆時針旋轉30次,扭完雙膝後,再隨意活動一下肢體。

腿:
老年人可選擇慢跑、游泳、打太極等有氧運動,最好每天能堅持健走45分鐘。
 
中醫醫院老年病中心劉征堂 教授建議,常揉腿肚:彎腰或是坐著讓雙腿下垂,用雙手同時輕輕拍打雙腿,由上至下反覆拍打數遍,再用雙手握拳置於雙大腿和腿肚處,旋轉揉動數十次。

腳踝:
多踮踮腳後跟,建議抬起腳後跟再繃緊腿,每次保持5—10秒。

腳趾:
兩腿伸直,低頭,身體向前彎,以兩手扳足趾關節各20—30次,能鍛鍊腳力,防止腿足軟弱無力。
 
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In rare cases, Cenforce 100 mg can cause more serious side effects, such as sudden vision loss or hearing loss, chest pain, or an erection that lasts longer than 4 hours. If any of these symptoms occur, it is important to seek immediate medical attention.

Overall, it's important to take Cenforce 100 mg according to the recommended dosage, timing, and precautions, and to see a doctor if you have any strange or serious side effects.


Modalert 200 Tablet is used in the treatment of excessive daytime sleepiness (narcolepsy). It improves wakefulness and helps you to stay awake and reduces the tendency to fall asleep during the day, thus restoring the normal sleep cycle. Modalert 200 Tablet may be taken with or without food. Modvigil 200 It is advised to take this medicine at a fixed time each day to maintain a consistent level in the blood. If you miss any doses, take it as soon as you remember. modafresh 200 mg Do not skip any doses and finish the full course of treatment even if you feel better. Waklert 150 Mg This medication mustn't be stopped suddenly as it may worsen your symptoms.

Sleep disruptions can dramatically impact the quality of your life, making you fatigued, irritable, and less productive during the day. At Goodrxtabs, we understand your need for peaceful, uninterrupted sleep, which is why we offer Zopiclone 7.5mg, a highly effective and widely prescribed sleep aid.

Zopiclone: Your Key to Restful Nights

Zopiclone belongs to a class of medicines known as sedative-hypnotics. It is used to manage insomnia, helping you fall asleep quickly and stay asleep longer. Zopiclone tablets work by slowing down the central nervous system, promoting a state of relaxation that makes it easier to drift off into restful sleep.


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