護理師應建議 70 歲病人從事哪種活動，以增進骨質密度並預防骨折？
Which of the following activities should the nurse recommend to a 70-year-old client to best promote bone density and prevent fractures?
- APracticing Tai Chi or resistance training with light weights✓ 正解練習太極拳或使用輕重量進行阻力訓練
- BEngaging in high-impact jumping exercises從事高衝擊跳躍運動
- CWalking briskly on a flat treadmill在平坦跑步機上快步走
- DSwimming in an indoor pool three times a week每週三次在室內泳池游泳
對於 70 歲的老年人，維持骨密度與防止跌倒同樣重要。骨質合成需要負重運動（Weight-bearing exercise），但必須考慮關節受力與安全性。阻力訓練（如輕重量啞鈴、彈力帶）能對骨骼產生必要的壓力刺激以促進成骨作用；太極拳（Tai Chi）則能顯著改善平衡感與肌肉協調性，直接預防跌倒。D 選項游泳雖然對關節友善，但屬於非負重運動，無法有效提升骨密度；C 選項快走雖然是負重運動，但若步態不穩，仍有風險；B 選項高強度跳躍對於 70 歲骨質較差的病人極易造成壓迫性骨折。護理師應評估病人的整體身體狀況，採取動靜皆宜的運動策略。
Resistance training stimulates bone formation through weight-bearing stress, while Tai Chi improves balance and coordination to prevent falls, making this combination ideal for promoting bone density and safety in older adults. High-impact exercises pose fracture risks, swimming lacks weight-bearing benefits, and walking alone may not sufficiently address muscle strengthening for fall prevention.
美國醫界強烈推廣 SilverSneakers 等專為長者設計的肌力訓練課程；台灣長照服務多強調共餐與社交，雖有『肌力強化』概念，但針對骨質疏鬆病人的系統化阻力運動指導仍有很大的發展空間。