SCAPE Woman Wellness Discussion-Physical Activity 提纲

Goals -运动要达到的, 和可以达到的目的

lifestyle medicine

Sustained growth

 

我的健身经历和体验-background，健身启初的动力, 大学期间，来美国，住院医，工作稳定以后

 

Goals -运动要达到的, 可以达到的目的

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

–Midlife awakening - 中年萌醒，起步于健身

 

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

JAMA 2009 article

四个生活习惯-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

 

-个人体验：减肥，HDL 43-> 57, Tri/HDL 2 ->1.23, 爱美，体态，平面模特， covid-19 stress management

-为了健康的运动怎么练：AHA, WHO建议

-Structured exercise->lifestyle transformation

陷阱：有氧老司机为什么越来越胖？

现实很骨感：预防糖尿病的试验：改善生活习惯的作用不能维持，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个阶段：预备期，诱导期，lose it and live it phase (螺旋式上升 更上一层楼期）

9/2020 -11/2020: 学习，饮食，阻抗训练， 133->124磅， 15分钟腿部练习。

饮食：read label, 打造易瘦体脂， nutritional dense vs. calorie dense, 原型食物， 我的频道

超级食物奇亚籽：一个serving, 150卡，7gm polyunsaturated fat, 13g carb， 10g fiber, 5gm protein. Calcium, iron, potassium. 一片白面包：79卡，0.8gm fiber, 2.7gm protein, 15gm carb.

resources

第二个阶段：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

如何开始：了解你的起点，make a wish （我的沙滩泳装梦想）, set a goal, fitness testing, 咨询你的医生

第三个阶段-氛围，抱团，热血沸腾健身群健身

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

 不节食，什么都吃，3 meals a day on weekdays, 2-3 meals on weekend, 2 work-out sessions, 每天动动，2 youtube channels, 1 blog, 1 小红书

没有反弹，一直有目标有动力，爱上健身，探索多种健康课题

–找到自己喜欢的运动-突破口，在此之上发现目标，构建计划

–Healthy lifestyle is fun, enjoyable, 接地气

–榜样的力量: Be the role model

-人在旅途，怎么吃，怎么坚持健身，家务活，对家人的影响

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