關節與骨骼——保持靈活與穩健的祕訣 Part 4：Joints and Bones – Staying Flexible and Steady with Age

 

My Grandpa Journey Part 4：關節與骨骼——保持靈活與穩健的祕訣

走到這個年紀，我發現「靈活」變得特別重要。年輕時不覺得什麼，但現在上下樓梯、長時間走路，甚至起身坐下，都會感受到關節的存在。特別是膝蓋，常常提醒我：骨頭和關節也在慢慢老化。

隨著年紀增長，骨質密度會下降，骨骼變得更脆弱；關節中的軟骨逐漸磨損，也容易出現僵硬或疼痛。這些都是自然過程，但我們依然有方法來改善、延緩：

1. 適度運動 —— 輕度負重運動（如走路、慢跑、簡單的啞鈴訓練）能強化骨骼；柔軟度運動（如伸展、太極、瑜伽）能保持關節靈活。

2. 均衡飲食 —— 攝取足夠的鈣質、維生素D和蛋白質，例如牛奶、豆製品、深綠色蔬菜和魚類。

3. 避免長時間靜坐 —— 定時起來活動，讓關節保持血液循環，減少僵硬。

4. 正確姿勢 —— 無論走路、坐姿或提重物，都要注意姿勢，避免額外壓力傷害關節。

5. 定期檢查 —— 透過醫生檢查骨質密度，可以及早發現骨質疏鬆問題，並採取對策。

骨骼和關節是我們身體的支柱，支撐著每天的行動。就像房子的地基，照顧好它們，生活才能穩健、自在。

下一篇，我會談談 消化與營養 —— 如何讓我們的腸胃在年老時依然運作良好，幫助身體吸收能量。

---

My Grandpa Journey Part 4: Joints and Bones – Staying Flexible and Steady with Age

At this stage of life, I’ve realized how precious “flexibility” is. When I was younger, I hardly noticed my joints. But now, climbing stairs, walking long distances, or even standing up from a chair often reminds me that my bones and joints are aging too.

As we grow older, bone density decreases, making bones more fragile, while cartilage wears down, leading to stiffness or pain. These changes are natural, but we can still take steps to ease and slow them down:

1. Regular Exercise – Light weight-bearing exercises (like walking, light jogging, or dumbbell training) strengthen bones. Flexibility exercises (like stretching, tai chi, or yoga) keep joints mobile.

2. Balanced Nutrition – Get enough calcium, vitamin D, and protein through milk, soy products, green vegetables, and fish.

3. Avoid Sitting Too Long – Move around regularly to improve circulation and prevent stiffness.

4. Maintain Good Posture – Whether walking, sitting, or lifting, proper posture reduces unnecessary strain on joints.

5. Check Bone Health – Bone density tests help detect osteoporosis early, so we can act before it worsens.

Our bones and joints are the pillars of the body, supporting every move we make. Like the foundation of a house, caring for them ensures we live steadily and comfortably.

In the next part, I’ll talk about Digestion and Nutrition — how to keep our stomach and intestines functioning well, so we can continue absorbing the energy our bodies need.

---