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÷ͺöҾҧ¼٧




 

                  ´ǡѺ÷ͺöҾҧѺ٧ ʹ ᾷ ͧԹ ѡҡüӹ¡áͧ͡ѧآҾ ͹ зǧҸóآ 㹡ûЪԪҡǡѺ ѺͧسҾçҺŔ駷 7 ᾤ ͧͧҹ ͧǡѺҧآҾѺЪҪ ੾м٧Ҿٴ¡ѹաùʹ ҨҧҼ٧طҹ öҾҧ͡ûԺѵԡԨ-
ѵûШѹ§?


     ٧¶֧?

                  դӨӡѴբͶ§͡ҡҼ٧ ¶֧ 㴡ѹ ҧȺ͡ҵͧԹ 60 ҧȺ͡ 65 㹻Ѩغѹ㹻Ҿ͹Ţ 60 Ţҹ觹ФѺ лѨغѹҨ׹ҡ աôآҾͧ觢 ͹ҤҨͧԹ 70 ֧¡٧ء ҡشͧ¾ռ٧ (ҡ 60 ) ӹǹ 6.3 ҹ 觶繻ѭҷҧҹҸóآͧȵ͹Ҥ


     ͧͺ ?

                ҡªԵ͹ѹôغѵ˵ä纷ءеͧ繼٧ ͹Ҥ㹺ҹͧҹйռ٧ 觡ôآҾ鹰ҹҷҹ㴡ͧӡѹ ѡ 6 .ҧ (ǹ / äú / ͡ѧ / Ѻѹҧ /ʹ͹ / Ѿҧ繻Ш) ѧ鹡͡ѧ зöҾҧ¢ͧҹդԵ ҹ Եͧк (Aerobic Fitness) Եͧ (Muscular Fitness) ФԵͧǹҧ ҧ (Metabolic Fitness) ٧بöҾҧдѺ㴹 Ըա÷ͺ ҹöзͧ ͼ㹪٧ب(ԵͧкС) 㹪 駹÷ͺФ ҹ红Ţͧͧ ººѺ÷ͺ駵 ͷҹѺ͡ѧͷҧҡ öҾҧ¢ͧҹբ ҹաѧ㹡ûԺѵա÷ͺҧٻ ͡˹ͨҡз͹繨ҡ÷ҹԺѵáԨ㹪ԵШѹբ Թ ׹ âŧѹ ¡ͧ á ʹ˹˹·Դ鹧ҡ§


     Ըա÷ͺ ÷ͺ 8 ¡ôѧ仹

     1. ء׹ҡ 30 Թҷ (30 Second Chair Stand)
                شʧ : ͻԹçǹ (lower body strength) 觨Ѻ÷ӡԨҧ Թ鹺ѹ, Թ ء͡ҡ ͡ҡö ֧Ŵ§ҡˡ
                ûԹ :ӹǹ駢ͧء׹çҡ 30 Թҷ ͷͧҧҹѹ˹͡
                ࡳ§ :ء׹çդ¡ 8 ˭ԧȪ ࡳ§


     2. ᢹѺ͡ (Arm Curl)
                شʧ : ͻԹçǹᢹ (Upper body strength) 觨Ѻ÷ӧҹҹ ҹ СԨ ǢͧѺ¡, ạ ж ͧ,
                ûԹ : ӹǹ駢ͧ¡˹ѡ §ᢹѺ͡ҧó 30 Թҷ Ѻ˭ԧͶ͹˹ѡ 5 ͹ 2.27 š м¶͹˹ѡ 8 ͹ 3.63 š
                ࡳ§ : ᢹѺ͡¡ 11 ˭ԧȪ¶ࡳ§


     3. Թ 6 ҷ (6-Minute Walk)
                شʧ : ͻԹʹ ;ѧúԡͧҧ (Aerobic endurance) ǹӤѭҡͤö㹡Թзҧ â鹺ѹ èѺ«ͧ͢ СԹȹҾ;ѡ͹͹
                ûԹ : ӹǹзҧ Թ 6 ҷ Թͺзҧ 50 45.7 (5 ҡѺ 4.57 )
                ࡳ§ : Թзҧ¡ 350 319.9 ˭ԧ Ȫ ࡳ§


     4. Թ 2 ҷ (2-Minute Step Test)
                شʧ : ͻԹʹ ;ѧúԡͧҧ (Aerobic endurance) ͧҧաҧ͡˹ ͡˹ͨҡԹ 6 ҷ վ鹷ӡѴ Ҿҡӹ
                ûԹ : ӹǹ駷¡Ңŧҧó 2 ҷ ¡٧֧ش觡ҧҧ١к (patella) Ѻͺشͧд١⾡ (iliac crest) ӹǹ駹ѺҡҢҷ¡٧鹶֧ش˹¡
                ࡳ§ : ¡ӹǹ¡ 65 ˭ԧȪ ࡳ§


     5. ᢹл (Chair Sit and Reach)
                شʧ : ͻԹ͹Ǣͧҧǹҧ (lower body flexibility) Ӥѭҡ͡շǧҷ ẺἹԹ軡С͹ǵҧ ء͡ҡͧ ҡö
                ûԹ : ͹仴ҹ˹ ´ ´л Ѵҧҡ¹Ͷ֧¹ ҧҡ¹֧ ҷź һ¹׹»¹Ҥҷ繺ǡ
                ࡳ§ : ѺȪҧҧ¹Ͷ֧¹ҡѺҡ 4 (-4 ) ˭ԧҧҧ¹ ֧¹ҡѺҡ 2 (- 2 ) ࡳ§






͢ͺسŨҡ
¹ : .() . ѹþԷѡ
 Email : paisal@bangkokhospital.com
    : http://www.bangkokhealth.com/exercise_htdoc/exercise_health_detail.asp?
            Number=9695

            ҾСͺҡԹ






 












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