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耳顺之年，深感手臂和腿部耐力不足，新年快到了，为了预防老化与骨质疏松，加强训练肌耐力，成为极力改进的地方。

年过50岁，肌肉量逐年减少，如果出现“肌少症”，会提早老化、导致活动量下降、增加跌倒和骨折的风险。想要促进新陈代谢，增加肌耐力，降低三高风险，就必须保持运动习惯。

平时作息正常，不烟少酒，按时就诊用药，三餐知节量，少忧少怒，维持正常体重。每天趁着午后微凉，骑着脚踏车沿着堤防或乡间小径，悠然享受田野风光，清风拂面宜人，阳光温和不炙热，还可补充维生素D，1、2个小时下来，筋骨松弛汗湿衣裳，备感全身畅快。

在家则从事重量训练，目前一手各举14磅哑铃百次，还有握手器、拉弹力绳、仰卧起坐、伏地挺身等。外出散步运动时，脚踝绑上沙袋健行，经过长时间锻炼，肌肉变得结实，腿部变得有力，比较不会手酸腿麻，骨密度检查也没问题。

增加重量训练及强化核心肌群，能增加心肺功能、柔软度和肌耐力，保护脊椎骨骼，减少摔倒扭伤的机会，更可提升免疫力，病痛也能提早复原。

“流水不腐，户枢不蠹”，四体不勤病痛缠身，只有勤加运动，加强肌耐力，适度补充营养，多存点老本，延缓病症发生。

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