— 健康促進與維護 · EASY · MCQ —
護理師為一位久坐的中年成人規劃健康促進，下列哪項建議最適合開始運動習慣？
A nurse is planning health promotion for a sedentary middle-aged adult. Which recommendation is most appropriate to begin an exercise routine?
- AStart with vigorous high-intensity interval training.從高強度間歇訓練開始。
- BConsult a surgeon before doing any physical activity.進行任何體力活動前諮詢外科醫師。
- CIncorporate gradual increases in daily walking.✓ 正解逐步增加每日步行量。
- DOnly focus on weightlifting to improve metabolism.僅專注於重量訓練以改善新陳代謝。
— Explanation · 中文詳解 —
對於長期久坐的個案，運動計畫的起點應遵循「循序漸進（Gradual progression）」原則，以提高病人的遵囑性並降低運動傷害風險。健走（Walking）是低門檻、高安全性且易於維持的有氧運動，能逐步改善心肺適能。過度強烈的運動或過於複雜的訓練計畫，容易導致個案因疲勞或肌肉骨骼疼痛而中途放棄，甚至引起心血管負荷過大。
For a sedentary individual, the most appropriate initial recommendation is to incorporate gradual increases in daily walking to improve adherence and reduce the risk of injury. This approach aligns with the principle of gradual progression, which enhances cardiovascular fitness safely. Vigorous high-intensity training may cause injury, and focusing solely on weightlifting neglects essential cardiovascular exercise.