- 骨質疏鬆症的診斷可以依據骨密度 T 值（T-score）小於或等於-2.5 來判定
- 盛行率：超過50歲有1/2的女性及1/4的男性發現有骨質疏鬆
- 不會有症狀產生，但跌到時手腕、髖關節、脊椎易骨折，並因為脊椎嚴重塌落造成身高縮水、駝背等外觀改變
- 預防：不抽菸、不酗酒、補充鈣質與維他命D,多動態生活型態
根據文獻，骨質疏鬆的運動建議分成四大部分：
1.阻力衝擊型強健骨骼（resistance and impact exercise to maximize Bone Strength ）
2.改善穩定度（Steady）
3.脊椎伸展改善姿勢
4.避免最大化且持續的脊椎彎曲加旋轉。
參考文獻：
- Brooke-Wavell K, et al. Br J Sports Med 2022;56:837–846. doi:10.1136/bjsports-2021-104634
- Pilates and osteoporosis copyright 2016 Balanced Body Education LLC.
- https://www.skimble.com/exercises/1265-hopping-hand-twists-how-to-do-exercise
- https://www.tummee.com/yoga-poses/footwork-exercise-pilates-reformer
- https://www.sciencedirect.com/science/article/abs/pii/S0966636211001482
- https://parade.com/923949/ericasweeney/bosu-ball-beginner-tips/
- https://onlinepilatesclasses.com/pilates-exercises/reformer-exercises/reformer-long-stretch/
- https://metro.co.uk/2021/10/18/how-to-do-the-perfect-squat-with-or-without-weights-15439951/
- https://www.researchgate.net/figure/Hip-abduction-with-Resistance-Band-Hip-flexion-To-flex-your-knee-wrap-the-resistance_fig2_368960871
- https://www.pixtastock.com/illustration/77328154
