진료실을 내원하시는 환우분들께 “규칙적으로 운동하시고 계세요?”하고 여쭤보면 “산책하거나 걷습니다.” 또는 “자주 등산을 합니다.” 하고 답변하시는 경우가 흔합니다. 아니면 “수영을 합니다.” 하시는 경우가 많습니다. 흔히 우리 머릿속에 그려지는 운동의 일반적인 형태인 것 같습니다.
운동이 되게 운동을 하려면 “반드시 숨이 차고 땀이 날 정도로 하되 최소 10분 이상 지속해야 한다.” 체력을 증진시키고 건강을 개선하는 목적으로 운동하려 한다면 이 원칙을 반드시 지켜야 합니다. 왜냐하면 우리 몸은 강한 자극이 지속적으로 주어지지 않으면 신체 골격과 근육, 인대가 강화되지 않기 때문입니다. 그렇기 때문에 단순히 걷는 것에서 벗어나 ‘운동’이 되려면 땀이 나도록 최대한 몸을 움직여 걸어야 하는 것입니다. 그래서 요즘 파워 워킹(Power Walking)이 유행하는 것입니다. 등산이나 수영도 마찬가지입니다. 등산도 등에 땀이 나고 숨이 차더라도 좀 더 올라가야 하고, 수영에서도 숨이 차도록 몸을 움직여야 하는 것입니다.
우리가 “땀나게 운동”하는 이유는 기초체력을 기르기 위해서입니다. 기초체력은 우리가 하루 종일 생활하는데 필요한 근력을 말하는데 단순히 좋은 약이나 음식으로 하루아침에 얻을 수 있는 것은 절대 아닙니다. 그러므로 운동하면 반드시 숨도 차고 땀도 나야 합니다. 그래야 좋습니다. 우리 몸은 정상적으로 움직일 수 있는 능력 외에 부하를 줄 때 더욱 강해지는 법입니다. 그래서 골다공증의 가장 좋은 치료는 운동입니다. 왜냐하면 뼈에 적절한 운동 자극을 줌으로써 뼈가 단단해져야 하는 필요가 생기기 때문에 우리 몸은 스스로 뼈를 단단하게 하는 것입니다. 그러므로 우리가 필요로 하는 근력을 얻기 위해서는 적절히 부하가 주어지는 운동을 해야 하는 것입니다. 결국 몸이 수고하지 않고 좋은 결과를 얻기는 어려운 셈입니다.
“良藥苦於口(좋은 약은 입에 쓰다)”라고 했던가? 적절히 땀나고 근육이 뻐근해지는 운동이 아니고서는 기초체력을 얻을 수 없고 기초체력이 없다면 하루 종일 피곤하게 생활하게 됩니다. 반대로 기초체력이 충분하면 하루 생활이 즐거울 것입니다.
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