SCAPE Woman Wellness Discussion-Physical Activity 提綱

Goals -運動要達到的, 和可以達到的目的

lifestyle medicine

Sustained growth

 

我的健身經曆和體驗-background，健身啟初的動力, 大學期間，來美國，住院醫，工作穩定以後

 

Goals -運動要達到的, 可以達到的目的

--體重，wellness, Aesthetic pleasing, Mental health, social aspects

–Midlife awakening - 中年萌醒，起步於健身

 

Lifestyle medicine, 80% health behaviors, socioeconomic factor, physical environment

JAMA 2009 article

四個生活習慣-80% reduction of chronic disease

--Never smoking

--BMI <30

--Performing 3.5 h(210min) /wk or more of physical activity

--Adhering to healthy dietary principles (high intake of fruits, vegetables, and whole-grain bread and low meat)

In the study, ~9% had 4 factors. In American, ~2.7% had 4 factors

 

Participants with all 4 factors at baseline had a 78% lower risk of developing a chronic disease 

(diabetes 93%; myocardial infarction, 81%; stroke, 50%; and cancer, 36%) than participants without a healthy factor

 

-個人體驗：減肥，HDL 43-> 57, Tri/HDL 2 ->1.23, 愛美，體態，平麵模特， covid-19 stress management

-為了健康的運動怎麽練：AHA, WHO建議

-Structured exercise->lifestyle transformation

陷阱：有氧老司機為什麽越來越胖？

現實很骨感：預防糖尿病的試驗：改善生活習慣的作用不能維持，到第五年就基本打回原形。

SCAPE：35% exercise <3h/week, ~50% BMI>=23

 

成功的lifestyle transformation需要3個階段：預備期，誘導期，lose it and live it phase (螺旋式上升 更上一層樓期）

9/2020 -11/2020: 學習，飲食，阻抗訓練， 133->124磅， 15分鍾腿部練習。

飲食：read label, 打造易瘦體脂， nutritional dense vs. calorie dense, 原型食物， 我的頻道

超級食物奇亞籽：一個serving, 150卡，7gm polyunsaturated fat, 13g carb， 10g fiber, 5gm protein. Calcium, iron, potassium. 一片白麵包：79卡，0.8gm fiber, 2.7gm protein, 15gm carb.

resources

第二個階段：8-19week exercise and diet intense monitoring and modification, 5 day exercise, tracking diet habit, fruit/veggie, whole food (lower processed food and sugar), breakfast daily

如何開始：了解你的起點，make a wish （我的沙灘泳裝夢想）, set a goal, fitness testing, 谘詢你的醫生

第三個階段-氛圍，抱團，熱血沸騰健身群健身

–7/2020-5/2022：110-112  lbs, DEXA 體脂 25.3%， BMI-19.8

 不節食，什麽都吃，3 meals a day on weekdays, 2-3 meals on weekend, 2 work-out sessions, 每天動動，2 youtube channels, 1 blog, 1 小紅書

沒有反彈，一直有目標有動力，愛上健身，探索多種健康課題

–找到自己喜歡的運動-突破口，在此之上發現目標，構建計劃

–Healthy lifestyle is fun, enjoyable, 接地氣

–榜樣的力量: Be the role model

-人在旅途，怎麽吃，怎麽堅持健身，家務活，對家人的影響

ref: https://pubmed.ncbi.nlm.nih.gov/19667296/
Healthy living is the best revenge: findings from the European Prospective Investigation Into Cancer and Nutrition-Potsdam study