{"id":1980,"date":"2025-01-13T14:12:58","date_gmt":"2025-01-13T05:12:58","guid":{"rendered":"https:\/\/innoutwellness.com\/?p=1980"},"modified":"2025-01-07T14:22:55","modified_gmt":"2025-01-07T05:22:55","slug":"%ec%99%84%ea%b2%bd%ea%b8%b0-%ec%97%ac%ec%84%b1%eb%93%a4%ec%9d%84-%ec%9c%84%ed%95%9c-%ed%95%84%ec%88%98%ec%a0%81%ec%9d%b8-%ec%9a%b4%eb%8f%99","status":"publish","type":"post","link":"https:\/\/innoutwellness.com\/?p=1980","title":{"rendered":"\uc644\uacbd\uae30 \uc5ec\uc131\ub4e4\uc744 \uc704\ud55c \ud544\uc218\uc801\uc778 \uc6b4\ub3d9"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/cdn.mindgil.com\/news\/photo\/202311\/78708_21507_827.jpg\" alt=\"\ud3d0\uacbd\uae30 \uc5ec\uc131\uc758 \ub300\ud45c \uc9c8\ud658\uc740 '\ube44\ub9cc' &lt; \uac74\uac15 &lt; \uae30\uc0ac\ubcf8\ubb38 - \ub9c8\uc74c\uac74\uac15 \uae38\" \/><\/p>\n<p>\uc644\uacbd\uae30 \uc5ec\uc131\uc740 \ud638\ub974\ubaac \ubcc0\ud654\ub85c \uc778\ud574 <strong>\uace8\ub2e4\uacf5\uc99d, \uadfc\uac10\uc18c\uc99d, \uccb4\uc911 \uc99d\uac00<\/strong>, \uadf8\ub9ac\uace0 <strong>\uc2ec\ud608\uad00 \uac74\uac15<\/strong> \ubb38\uc81c\uc758 \uc704\ud5d8\uc774 \uc99d\uac00\ud569\ub2c8\ub2e4. \uc774\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9\uc740 <strong>\uace8\ubc00\ub3c4 \uc720\uc9c0, \uadfc\ub825 \uac15\ud654, \uccb4\uc9c0\ubc29 \uac10\uc18c, \uc2ec\ub9ac\uc801 \uc548\uc815<\/strong>\uc744 \ubaa9\ud45c\ub85c \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>1. <strong>\uc644\uacbd\uae30\u00a0\uc5ec\uc131\uc758 \uc6b4\ub3d9\uacfc \uace8\ubc00\ub3c4<\/strong><\/h3>\n<ul>\n<li><strong>\uc6b4\ub3d9\uc758 \uc911\uc694\uc131<\/strong>: &#8220;\ud3d0\uacbd \ud6c4 \uc5ec\uc131\uc5d0\uc11c \uaddc\uce59\uc801\uc778 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc740 \uace8\ubc00\ub3c4\ub97c \uc720\uc9c0\ud558\uace0 \uace8\uc808 \uc704\ud5d8\uc744 \uc904\uc774\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud55c\ub2e4.&#8221;\n<ul>\n<li><em>(Nelson et al., 1994, JAMA, &#8220;Physical activity and bone density in women&#8221;)<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc720\uc0b0\uc18c\uc640 \uc800\ud56d \uc6b4\ub3d9<\/strong>: &#8220;\uc800\ud56d \uc6b4\ub3d9\uacfc \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uace8\ub2e4\uacf5\uc99d \uc608\ubc29\ubfd0\ub9cc \uc544\ub2c8\ub77c \uadfc\uc721\ub7c9 \uc720\uc9c0 \ubc0f \uccb4\uc911 \uad00\ub9ac\ub97c \ud1b5\ud574 \ud3d0\uacbd\uae30 \uc5ec\uc131\uc758 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uac1c\uc120\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.&#8221;\n<ul>\n<li><em>(Villareal et al., 2011, Journal of Bone and Mineral Research)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<h3>2. <strong>\uc2ec\ud608\uad00 \uac74\uac15\uacfc \uc6b4\ub3d9<\/strong><\/h3>\n<ul>\n<li><strong>\uc2ec\ud608\uad00 \ubcf4\ud638 \ud6a8\uacfc<\/strong>: &#8220;\uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ud3d0\uacbd \ud6c4 \uc2ec\ud608\uad00 \uc9c8\ud658\uc758 \uc8fc\uc694 \uc704\ud5d8 \uc694\uc18c\ub97c \uac10\uc18c\uc2dc\ud0a4\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\uba70, \uc774\ub294 \uccb4\uc911 \uac10\uc18c\uc640 \ud608\uc555, \ud608\ub2f9 \uc870\uc808\uc744 \ud1b5\ud574 \ub2ec\uc131\ub41c\ub2e4.&#8221;\n<ul>\n<li><em>(Manson et al., 2002, New England Journal of Medicine, &#8220;A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women&#8221;)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<h3>3. <strong>\uc2ec\ub9ac\uc801 \uc548\uc815\uacfc \uc6b4\ub3d9<\/strong><\/h3>\n<ul>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uac1c\uc120<\/strong>: &#8220;\ud3d0\uacbd\uae30 \uc5ec\uc131\uc5d0\uc11c \uc694\uac00\uc640 \uac19\uc740 \uc6b4\ub3d9\uc740 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uc6b0\uc6b8\uac10\uc744 \uc904\uc774\uace0 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \uc720\uc758\ubbf8\ud55c \uc601\ud5a5\uc744 \ubbf8\uce5c\ub2e4.&#8221;\n<ul>\n<li><em>(Afonso et al., 2012, Complementary Therapies in Clinical Practice, &#8220;Yoga for menopausal symptoms: A systematic review&#8221;)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<h3>4. <strong>\uc6b4\ub3d9 \uac15\ub3c4\uc758 \uc911\uc694\uc131<\/strong><\/h3>\n<ul>\n<li>&#8220;\ud3d0\uacbd \uc5ec\uc131\uc5d0\uc11c \uc911\uac15\ub3c4\uc758 \uc6b4\ub3d9\uc740 \ud6a8\uacfc\uc801\uc774\uc9c0\ub9cc, \uacfc\ub3c4\ud55c \uac15\ub3c4\ub294 \ubd80\uc791\uc6a9\uc744 \ucd08\ub798\ud560 \uc218 \uc788\uc5b4 \uc6b4\ub3d9 \ucc98\ubc29 \uc2dc \uc8fc\uc758\uac00 \ud544\uc694\ud558\ub2e4.&#8221;\n<ul>\n<li><em>(Howe et al., 2011, Cochrane Database of Systematic Reviews, &#8220;Exercise for preventing and treating osteoporosis in postmenopausal women&#8221;)<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\uc644\uacbd \ud6c4 \uace8\ubc00\ub3c4\uc640 \uadfc\uc721\ub7c9 \uac10\uc18c\ub97c \uc608\ubc29\ud558\uae30 \uc704\ud574 \uadfc\ub825 \uc6b4\ub3d9\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc2a4\ucffc\ud2b8<\/strong>\n<ul>\n<li>\ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791.<\/li>\n<li>10<del>15\ud68c\uc529 2<\/del>3\uc138\ud2b8.<\/li>\n<li>\ubb34\ub98e\uc774 \uc544\ud504\uba74 \uc758\uc790\ub97c \uc774\uc6a9\ud574 \uc9c4\ud589\ud558\uc138\uc694.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud314\uad7d\ud600 \ud3b4\uae30 (\ubb34\ub98e \ub300\uace0)<\/strong>\n<ul>\n<li>\ubb34\ub98e\uc744 \ub300\uace0 \ud314\uc744 \uad7d\ud614\ub2e4 \ud3b4\ub294 \ub3d9\uc791.<\/li>\n<li>\ud314\uacfc \uac00\uc2b4 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801.<\/li>\n<li>8~12\ud68c\uc529 2\uc138\ud2b8.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ub364\ubca8 \ub610\ub294 \uc0dd\uc218\ubcd1\uc744 \ud65c\uc6a9\ud55c \uc0c1\uccb4 \uc6b4\ub3d9<\/strong>\n<ul>\n<li>\ud314\uc744 \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uac70\ub098 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub824 \uc5b4\uae68\uc640 \ud314 \uadfc\uc721 \uac15\ud654.<\/li>\n<li>\uac01 \ub3d9\uc791 10~15\ud68c \ubc18\ubcf5.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc885\uc544\ub9ac \ub4e4\uae30<\/strong>\n<ul>\n<li>\ubc1c\ub05d\uc73c\ub85c \uc62c\ub77c\uac14\ub2e4 \ub0b4\ub824\uc624\uae30.<\/li>\n<li>\uc885\uc544\ub9ac \uadfc\uc721\uacfc \uade0\ud615\uac10\uac01 \uac15\ud654.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\uc2ec\ud608\uad00 \uac74\uac15\uacfc \uccb4\uc911 \uad00\ub9ac\ub97c \uc704\ud574 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uaf2d \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ube60\ub974\uac8c \uac77\uae30<\/strong>\n<ul>\n<li>\ud558\ub8e8 30\ubd84 \uc774\uc0c1, \uc8fc 5\ud68c \uc9c4\ud589.<\/li>\n<li>\ubf08\uc640 \uc2ec\uc7a5 \uac74\uac15\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc218\uc601<\/strong>\n<ul>\n<li>\uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uc801\uc73c\uba74\uc11c\ub3c4 \uc804\uc2e0 \uadfc\uc721 \uac15\ud654.<\/li>\n<li>30\ubd84\uc529 \uc8fc 3~4\ud68c \ucd94\ucc9c.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc790\uc804\uac70 \ud0c0\uae30<\/strong>\n<ul>\n<li>\uc2e4\ub0b4 \uace0\uc815 \uc790\uc804\uac70\ub098 \uc57c\uc678 \uc790\uc804\uac70.<\/li>\n<li>20~30\ubd84\uc529 \uc8fc 3\ud68c.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ub304\uc2a4 \ub610\ub294 \uc5d0\uc5b4\ub85c\ube45<\/strong>\n<ul>\n<li>\uc74c\uc545\uacfc \ud568\uaed8 \uc990\uae30\uba74\uc11c \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ub3d9\uc2dc\uc5d0.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\uc720\uc5f0\uc131\uacfc \uade0\ud615\uac10\uac01\uc744 \ud0a4\uc6b0\uba74 \ub099\uc0c1 \uc608\ubc29\uacfc \uad00\uc808 \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc694\uac00<\/strong>\n<ul>\n<li>\uc2ec\ub9ac\uc801 \uc548\uc815\uacfc \uc720\uc5f0\uc131\uc744 \ub3d9\uc2dc\uc5d0 \ud5a5\uc0c1.<\/li>\n<li>10~15\ubd84\uc529 \ud558\ub8e8 \ud55c \ubc88.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc2a4\ud2b8\ub808\uce6d<\/strong>\n<ul>\n<li>\ud584\uc2a4\ud2b8\ub9c1(\ud5c8\ubc85\uc9c0 \ub4a4), \uc885\uc544\ub9ac, \uc5b4\uae68, \ud5c8\ub9ac\ub97c \uc2a4\ud2b8\ub808\uce6d.<\/li>\n<li>\uac01 \ubd80\uc704 15~30\ucd08 \uc720\uc9c0.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud544\ub77c\ud14c\uc2a4<\/strong>\n<ul>\n<li>\uccb4\ud615 \uad50\uc815\uacfc \ucf54\uc5b4 \uadfc\uc721 \uac15\ud654.<\/li>\n<li>\uc8fc 2~3\ud68c \uc9c4\ud589.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\uace8\ub2e4\uacf5\uc99d \uc704\ud5d8\uc774 \uc99d\uac00\ud558\ub294 \ud3d0\uacbd\uae30\uc5d0\ub294 <strong>\ubf08\ub97c \uc790\uadf9\ud558\ub294 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9<\/strong>\uc774 \ud544\uc218\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uacc4\ub2e8 \uc624\ub974\uae30<\/strong>\n<ul>\n<li>\ubf08\uc5d0 \ubd80\ub2f4\uc744 \uc8fc\uc9c0 \uc54a\uc73c\uba74\uc11c \uace8\ubc00\ub3c4 \uac15\ud654.<\/li>\n<li>\ud558\ub8e8 10~15\ubd84.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc810\ud504 \uc6b4\ub3d9<\/strong>\n<ul>\n<li>\ub0ae\uc740 \uac15\ub3c4\uc758 \uc810\ud504 \ub3d9\uc791(\ud2b8\ub7a8\ud384\ub9b0\uc774\ub098 \ub9c8\ub8e8\uc5d0\uc11c).<\/li>\n<li>\uc8fc 3~4\ud68c, \uc9e7\uac8c \uc9c4\ud589.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uccb4\uc911 \ubd80\ud558 \uac77\uae30<\/strong>\n<ul>\n<li>\ubc30\ub0ad\uc5d0 \uac00\ubcbc\uc6b4 \ubb34\uac8c\ub97c \ub123\uace0 \uac77\uae30.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\ud3d0\uacbd\uae30\uc758 \ubd88\uc548\uac10, \uc6b0\uc6b8\uc99d \ud574\uc18c\ub97c \uc704\ud574 \uc2ec\ub9ac\uc801\uc778 \uc548\uc815\uac10\uc744 \uc8fc\ub294 \uc6b4\ub3d9\ub3c4 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uba85\uc0c1<\/strong>\n<ul>\n<li>\ud558\ub8e8 5~10\ubd84 \ub3d9\uc548 \uae4a\uac8c \ud638\ud761\ud558\uba70 \ub9c8\uc74c \uc548\uc815.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc0b0\ucc45<\/strong>\n<ul>\n<li>\uc790\uc5f0 \uc18d\uc5d0\uc11c \ucc9c\ucc9c\ud788 \uac77\uae30.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<ul>\n<li><strong>\uc6b4\ub3d9 \uac15\ub3c4 \uc870\uc808<\/strong>: \ubb34\ub9ac\ud558\uc9c0 \uc54a\uace0 \ucc9c\ucc9c\ud788 \uac15\ub3c4\ub97c \ub192\uc5ec\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uae30\uc801 \uc6b4\ub3d9<\/strong>: \uc8fc 5\uc77c \uc774\uc0c1, \ud558\ub8e8 \ucd5c\uc18c 30\ubd84.<\/li>\n<li><strong>\uc601\uc591 \uc12d\ucde8 \ubcd1\ud589<\/strong>: \uce7c\uc298\uacfc \ube44\ud0c0\ubbfc D \uc12d\ucde8\ub97c \ub298\ub9ac\uace0 \ub2e8\ubc31\uc9c8\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\uc138\uc694.<\/li>\n<li><strong>\uc804\ubb38\uac00 \uc0c1\ub2f4<\/strong>: \uace8\ub2e4\uacf5\uc99d\uc774\ub098 \uae30\uc800\uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544 \uc801\uc808\ud55c \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uc138\uc694.<\/li>\n<\/ul>\n<p>\uc644\uacbd\uae30 \uc6b4\ub3d9\uc740 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uba74 \uc2e0\uccb4 \uac74\uac15\ubfd0 \uc544\ub2c8\ub77c \uc2ec\ub9ac\uc801 \uc548\uc815\uacfc \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc644\uacbd\uae30 \uc5ec\uc131\uc740 \ud638\ub974\ubaac \ubcc0\ud654\ub85c \uc778\ud574 \uace8\ub2e4\uacf5\uc99d, \uadfc\uac10\uc18c\uc99d, \uccb4\uc911 \uc99d\uac00, \uadf8\ub9ac\uace0 \uc2ec\ud608\uad00 \uac74\uac15 \ubb38\uc81c\uc758 \uc704\ud5d8\uc774 \uc99d\uac00\ud569\ub2c8\ub2e4. \uc774\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9\uc740 \uace8\ubc00\ub3c4 \uc720\uc9c0, \uadfc\ub825 \uac15\ud654, \uccb4\uc9c0\ubc29 \uac10\uc18c, \uc2ec\ub9ac\uc801 \uc548\uc815\uc744 \ubaa9\ud45c\ub85c \ud574\uc57c \ud569\ub2c8\ub2e4. 1. \uc644\uacbd\uae30\u00a0\uc5ec\uc131\uc758 \uc6b4\ub3d9\uacfc \uace8\ubc00\ub3c4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131: &#8220;\ud3d0\uacbd \ud6c4 \uc5ec\uc131\uc5d0\uc11c \uaddc\uce59\uc801\uc778 \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc740 \uace8\ubc00\ub3c4\ub97c \uc720\uc9c0\ud558\uace0 \uace8\uc808 \uc704\ud5d8\uc744 \uc904\uc774\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud55c\ub2e4.&#8221; (Nelson et al., 1994, [&hellip;]<\/p>\n","protected":false},"author":250,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1980","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1980","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/users\/250"}],"replies":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1980"}],"version-history":[{"count":1,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1980\/revisions"}],"predecessor-version":[{"id":1981,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1980\/revisions\/1981"}],"wp:attachment":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}