『逆齡』已不再是一個新名詞，如何抗老、不受到年齡的羈絆，可以從運動來改變比『法定年齡』更年輕的『生理年齡』創造更積極的生活態度。『越活越年輕』是中高齡族群在邁入高齡之前很重要的生活目標，展現逆齡的活力，不單單只有良好的活動力，避免大腦退化、抱持正向的心態，展現健康和自信甚至於時尚的穿著打扮更是吸引人注目的典範。
本研究以質性研究採半結構訪談方式，依研究目的理解運動對逆齡抗老的成效及如何持續實踐的動力。訪談持續運動三年以上的中高齡者，在保持長期的運動後『生理年齡』比『實際年齡』至少年輕8歲以上，身體健康狀況的改善、生理及心理的變化、心智，及人際社會關係都有正向的效益，將研究的結果歸納分析發現： 有目的性的運動，較無放棄的念頭，一旦碰到瓶頸，透過心理技能及專業教練的協助，即能克服並持續進行。養成規律運動習慣改善了身體健康及退化性問題例如：肌少症、退化性關節炎…睡眠品質更好，也因運動著重蛋白質飲食，不但達到了減重目標、增肌減脂、也促使生理年齡因此而下降。運動有助於讓腦力更清晰，決策力較好，工作績效提升。良好的運動成效也提高對外社交的參與度並擁有高度的熱忱心，體能更好也更勇於接受挑戰，於內在心態及外在行為表現更自信、更年輕化。從運動改變身心狀態，可以越活越年輕，將高齡社會逆轉為逆齡社會。打造更有活力的社會風氣，減少長照的需求，延長健康餘命。

“Reverse aging” is no longer a new term. The idea of resisting aging and not being bound by age can be achieved through exercise, which can transform one’s “physiological age” to be younger than their “legal age,” fostering a more positive lifestyle. “Becoming younger as you live” has become a vital life goal for middle-aged and older adults before entering old age. Demonstrating the energy of reverse aging is not only about maintaining good physical activity but also about avoiding cognitive decline, maintaining a positive mindset, and presenting health, confidence, and even fashionable appearance as an attractive example.
This study employs qualitative research using semi-structured interviews to understand the effects of exercise on reverse aging and how individuals sustain their motivation for long-term practice. Interviews were conducted with middle-aged and older individuals who have exercised regularly for more than three years. The results showed that their “physiological age” was at least eight years younger than their “chronological age.” Positive outcomes were observed in physical health, physiological and psychological changes, mental sharpness, and social relationships. The study’s findings suggest that purposeful exercise reduces the likelihood of giving up. When participants encounter bottlenecks, psychological skills and the support of professional coaches help them overcome these challenges and continue their routines. Developing a regular exercise habit improves health and addresses degenerative issues, such as sarcopenia and osteoarthritis, while also improving sleep quality. With exercise focusing on protein intake, participants not only achieved weight loss goals, muscle gain, and fat reduction, but their physiological age also decreased. Exercise contributes to clearer thinking, better decision-making, and improved work performance. Positive exercise outcomes also increase social engagement, fostering enthusiasm and the courage to accept challenges. Both internally and externally, participants exhibited greater confidence and a more youthful demeanor. By changing physical and mental states through exercise, individuals can live younger lives, effectively reversing the trend of an aging society into one of reverse aging. This helps to create a more energetic societal atmosphere, reducing the need for long-term care and extending healthy life expectancy.

千代基金會(2001)。E 世代台灣價值觀調查。
中情局(2021)。全球總和生育率預測報告。
內政部戶政司(202418)全國人口資料統計地圖。台灣老年人口健康報告。
台灣流行病學會(2007)。2007 年台灣地區高血壓、高血糖、高血脂之追蹤調查研究。
臺北市:行政院衛生署國民健康局。
行政院性別平等會(2023)。家庭組織型態統計資料庫。
朱嘉華、方進隆(1997)。運動與睡眠品質之探討。中華體育，11(2)，98-108。
伊莉莎白 • 布雷克本、伊麗莎‧艾波(2017)端粒效應。台北:遠見天下文化出版社。
李麗晶(2000)。體適能與狀態性焦慮。中華體育季刊，4(1)，84-90。
何忠祐、林嘉俊、蘇柏維、邱凱楠、江建勰(2015)運動營養學-運動營養補充建，台 北市醫師公會會刊，65(5)，26-31。
吳陽、楊忠華(2009)。乒乓球運動健康價值的探究分析。科技信息，33 期，112 頁。 林建甫(2016)。台灣長照需要新思維，臺灣經濟研究月刊，39(8)，10-11。
洪聰敏(2011)。運動健腦。學校體育，123 期(2011/04)，29-30。
洪聰敏(2018)。潛能健康與全人健康的結合。台北:健康促進出版社。
胡幼慧(2001)。質性研究:理論、方法及本土女性研究實例。台北:巨流圖書公司
祝健芳(2023)。專訪報告《長照政策研究》，15(1)，23-34.
邱懿瑩(2020)。老年人運動涉入對健康促進生活型態之影響。臺南大學體育學報，(15)， 1-14。
孫美蓮、顏君彰(2004)。探討銀髮族群長壽二部曲~體適能運動與營養。 台灣體育運動與健康休閒發展趨勢研討會論文集。113-119 頁。
張正正(2003)。頂客族生活經驗之研究[未出版之碩士論文]。嘉義大學。 張智惠(2004)。阻力訓練對老年人肌肉減少症的正面效應。中華體育季刊，18(3)，55-
63。 張世沛、陳妤瑄(2009)。探討運動與睡眠品質之關係。臺中學院體育，6，111-121。
張育愷、洪巧菱(2010)。身體活動與認知功能:對當代統合分析之回顧。國際運動及 鍛鍊心理學期刊，8(4)，491-511 。
曹靜寶(2007)。乒乓球健身與终身体育。青海大學學報，2 期，104-106。
陳亮恭(2011)。高齡社會的經濟與醫療挑戰。社會科學評論，22(2)，45-58。
陳上迪、姜義村(2011)。阻力訓練對於安養機構高齡者跌倒預防之效益與執行建議。 彰化師大體育學報，10，11-25。
陳喬馨(2012)。不同強度阻力訓練對停經婦女身體組成與脂肪激素之劑量效應(出版碩 士論文)。
陳亮恭(2015)。真逆齡:醫學實證.超越抗老的大智慧。台北:健康出版社。
陳燕禎(2015)。老人福利服務:理論與實務本土的觀點。師大書苑。
陳亮恭(2016)真逆齡。翻轉老人的社會印象。聲洋防癌之聲。153 期(2016/12)，5-8。
郭姵伶、林千玉、張立東、鄒碧鶴 (2016)。高齡者阻力訓練實作模式建立與成效評 估 。福祉科技與服務管理學刊，4(1)，117-128。
國家發展委員會(2022)人口推估報告。
劉錫崑、曾文培 (2006)。活性氧物種對肌肉衰退症影響之探討。彰化師大體育學報，6，103-113。
蔡國權、甘能斌、洪彰岑(2016)。運動健康促進對銀髮族成功老化因子之探討。運動 管理，31，32-42。
賴正全(2002)。老人的營養、身體活動與健康生活品質。大專體育，62 期，122-128。
嚴菀華(2001)。圖解瑜珈自然健康法。臺北市:遠流出版社。
蘇惠昭(2012)書市觀察:於崩壞中努力幸福著，2012 年的書告訴我們的事。全國新書 資訊月刊，170 期 (2013 / 02)，4-10。
觀嘉慶 (2019 年 11 月 11 日)。銀髮族運動率 10 年成長 1 成。中華日報，B4。醫藥資訊。 取自 http://61.222.185.194/?FID=10&CID+164746
英文文獻
American College of Sports Medicine. (2018). Exercise and physical activity for older adult.
American Psychiatric Association (2021). Mental Health and Aging: Depression in the Elderly.
Antoni, M. H., Lutgendorf, S. K., Cole, S. W., Dhabhar, F. S., Sephton, S. E., McDonald, P. G., ... & Sood, A. K. (2006). The influence of bio-behavioural factors on tumour biology: pathways and mechanisms. Nature Reviews Cancer, 6(3), 240-248.
Benetos, A., Okuda, K., Lajemi, M., Kimura, M., Thomas, F., Skurnick, J., ... & Aviv, A. (2004). Telomere length as an indicator of biological aging: the gender effect and relation with pulse pressure and pulse wave velocity. Hypertension, 44(1), 101-106.
Berkman, L. F., Glass, T., Brissette, I., & Seeman, T. E. (2000). From social integration to health: Durkheim in the new millennium. Social Science & Medicine, 51(6), 843-857.
Campisi, J. (2005). Senescent cells, tumor suppression, and organismal aging: good citizens, bad neighbors. Cell, 120(4), 513-522.
Carstensen, L. L., & Charles, S. T. (2003). Human aging: Why is even good news taken as bad? Nature, 423(6942), 887-888.
Cawthon, R. M., Smith, K. R., O'Brien, E., Sivatchenko, A., & Kerber, R. A. (2003). Association between telomere length in blood and mortality in people aged 60 years or older. The Lancet, 361(9355), 393-395.
Chen, L. K., Liu, L. K., Woo, J., Assantachai, P., Auyeung, T. W., Bahyah, K. S., ... & Lee, J. S. (2020). Sarcopenia in Asia: Consensus report of the Asian Working Group for Sarcopenia. Journal of the American Medical Directors Association, 21(3), 300-307
Chen, L., Liu, C., Hsu, W., Wang, S., & Huang, C. (2018). Prevalence of Dementia in the Elderly Population of Taiwan. Journal of Geriatric Psychiatry, 33(2), 120-127. https://doi.org/10.1002/jgp.521
Chen, X., Zhang, L., Wang, Z., & Liu, H. (2012). The effects of physical activity on dietary habits and nutrition. Journal of Nutrition & Food Sciences, 3(5), 123-130.
Coffey, A., & Atkinson, P. (1996). Making Sense of Qualitative Data: Complementary Research Strategies. Sage Publications.
Demissie, S., Levy, D., Benjamin, E. J., Cupples, L. A., Gardner, J. P., Herbert, A., ... & Aviv, A. (2006). Insulin resistance, oxidative stress, hypertension, and leukocyte telomere length in men from the Framingham Heart Study. Aging Cell, 5(4), 325-330.
Franceschi, C., & Campisi, J. (2014). Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 69(Suppl_1), S4-S9.
Harley, C. B., Vaziri, H., Counter, C. M., & Allsopp, R. C. (1992). The telomere hypothesis of cellular aging. Experimental Gerontology, 27(4), 375-382.
Harvard Health Publishing. (2019). Benefits of exercise for older adults. ....?
Hedden, T., & Gabrieli, J. D. (2004). Insights into the ageing mind: a view from cognitive neuroscience. Nature Reviews Neuroscience, 5(2), 87-96.
Hesse-Biber, S. N., & Leavy, P. (2005). The Practice of Qualitative Research. Thousand Oaks,CA: Sage Publications.
Hoffman, J. R., & Falvo, M. J. (2004). Protein - Which is Best?. Journal of Sports Science &Medicine, 3(3), 118-130.
Kelley, G. A., & Kelley, K. S. (2017). Is sarcopenia associated with an increased risk of all-cause mortality and functional disability? Experimental Gerontology, 96, 100-103.
Kisner, C., & Colby, L. A. (1990). Therapeutic exercise: Foundations and techniques (2nd ed.).F.A. Davis Company.
Kohrt, W. M. et al. (2010). Exercise and Bone Health: The Role of Physical Activity. Sports Medicine.
Lakatta, E. G., & Levy, D. (2003). Arterial and cardiac aging: Major shareholders in cardiovascular disease enterprises: Part I: Aging arteries: A “set up” for vascular disease. Circulation, 107(1), 139-146.
Levy, B. R., Slade, M. D., Kunkel, S. R., & Kasl, S. V. (2002). Longevity increased by positive self-perceptions of aging. Journal of Personality and Social Psychology, 83(2), 261-270.
Lin, L., Wang, X., Chen, Y., Liu, J., & Zhang, H. (2020). Chronic Diseases and Their Impact on the Quality of Life in the Elderly. Journal of Gerontology, 75(4), 589-597. https://doi.org/10.1093/geronj/gny123
Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434-445.
Lutgendorf, S. K., Andersen, B. L., & Sood, A. K. (2010). Biobehavioral approaches to cancer progression and survival: Mechanisms and interventions. American Psychologist, 65(2), 112-125.
Mather, A. S., Rodriguez, C., Guthrie, M. F., McHarg, A. M., Reid, I. C., & McMurdo, M. E. T. (2002). Effects of Exercise on Depressive Symptoms in Older Adults with Poor Mental Health: A Randomized Controlled Trial. British Journal of Psychiatry, 180(5), 411-415.
McAuley, E., Blissmer, B., Marquez, D. X., Jerome, G. J., Kramer, A. F., & Katula, J. (2000). Social relations, physical activity, and well-being in older adults. Preventive Medicine, 31(5), 608-617.
McAuley, E., Jerome, G. J., Elavsky, S., Marquez, D. X., & Ramsey, S. N. (2003). Social Relations, Physical Activity, and Well-being in Older Adults. Psychology and Aging, 18(3), 541-551. https://doi.org/10.1037/0882-7974.18.3.541
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904.
Musick, M. A., & Wilson, J. (2003). Volunteering and depression: the role of psychological and social resources in different age groups. Social Science & Medicine, 56(2), 259-269.
Nelson, M. E. et al. (2007). Physical Activity and Public Health in Older Adults: Recommendation. Journal of the American Geriatrics Society.
Patton, M. (2002). Qualitative research and evaluation methods (3rd ed.). Thousand Oaks: SAGE.
Patton, M. Q. (1980) Qualitative Evaluation Method, London Sage Publications
Physical Activity Guidelines Advisory Committee. (2018). Physical Activity Guidelines for Americans. Department of Health and Human Services.
Reiche, E. M. V., Nunes, S. O. V., & Morimoto, H. K. (2004). Stress, depression, the immune system, and cancer. The Lancet Oncology, 5(10), 617-625.
Rosenberg, I. H. (1997). Sarcopenia: origins and clinical relevance. The Journal of Nutrition, 127(5), 990S-991S.
Salthouse, T. A. (1996). The processing-speed theory of adult age differences in cognition. Psychological Review, 103(3), 403-428. https://doi.org/10.1037/0033-295X.103.3.403
Sapolsky, R. M. (2004). Why zebras don't get ulcers: The acclaimed guide to stress, stress- related diseases, and coping. Holt Paperbacks.
Steward, A. L. (2005). Physical activity, nutrition, and the aging process. In Health and Aging (pp. 123-145). Academic Press.Thoits, P. A., & Hewitt, L. N. (2001). Volunteer work and well-being. Journal of Health and Social Behavior, 42(2), 115-131.
Strasser, E. M., Steindl, K., Schober-Halper, B., Niederseer, D., & Pramsohler, S. (2018). Resistance training restores muscle strength and functional capacity in older patients undergoing orthopedic rehabilitation. Journal of Physical Therapy Science, 30(1), 144- 147.
Teddlie, C., & Yu, F. (2007). Mixed methods sampling: A typology with examples. Journal of Mixed Methods Research, 1(1), 77-100. https://doi.org/10.1177/2345678906292430
Thoits, P. A., & Hewitt, L. N. (2001). Volunteer work and well-being. Journal of Health and Social Behavior, 42(2), 115-131. https://doi.org/10.2307/3090173
Tiedemann, A., Sherrington, C., & Lord, S. R. (2011). Physical activity and fall prevention: A systematic review of the impact of randomized controlled trials. British Journal of Sports Medicine, 45(10), 742-748.
Topp, R. (1991). Effect of physical activity on sleep of older adults. Journal of Gerontological Nursing, 17(7), 37-45. https://doi.org/10.3928/0098-9134-19910701-07
U.S. National Institute on Aging. (2020). Psychological Factors and Aging. Retrieved from [NIA Website](https://www.nia.nih.gov).
Wang, H. et al. (2021). Depression and Anxiety in the Elderly: Epidemiology and Risk Factors. American Journal of Psychiatry.
Warburton, D. E. et al. (2006). Health Benefits of Physical Activity: The Evidence. CMAJ.
Wienclaw, R. A. (2013). Psychological Aging and Cognitive Decline. Journal of Gerontology, 68(4), 453-467.
Williams, M. H. (2005). Nutrition for Health, Fitness and Sport. New York: McGraw-Hill. Windle, G. (2011). What is resilience? A review and concept analysis. Reviews in Clinical
Gerontology, 21(2), 152-169.
Woo, J., Suen, E., Tang, N., & Leung, J. (2008). Telomere length is associated with measures of physical capability and cognitive function in elderly Chinese men. *Journal of Gerontology: Biological Sciences*, 63(8), 819-826.
World Health Organization (2019). Global Dementia Observatory.
World Health Organization. (2011). Noncommunicable diseases country profiles 2011. Geneva, Switzerland: Author.
Zouboulis, C. C., & Makrantonaki, E. (2011). Clinical aspects and molecular diagnostics of skin aging. Clinics in Dermatology, 29(1), 3-14.