讀後心得

Tam Dun-Tsai performs "space chair squats" at home every day to prevent sarcopenia and ensures she consumes enough protein. She states that as age increases, the delusion of wanting to lose weight can increase the risk of falls, so she eats about 60 grams of protein daily, including soybean milk, eggs, and chicken thighs. She also climbs 70 flights of stairs and walks 10 kilometers. Tam Dun-Tsai emphasizes that she could only hold the space chair squat for 5 minutes at first, but now she can easily maintain it for 30 minutes, and she does not recommend older adults challenge high-intensity exercises to avoid injury.

To prevent sarcopenia, Tan Dunzi stated that she does "space chair squats" at home every day. Sarcopenia can lead to falls, and even disability and bed rest. Tan Dunzi emphasized that, in addition to consuming enough protein daily and engaging in outdoor activities, it is essential to do "space chair squats" at home every day. Her method involves leaning against a wall and slowly squatting as if sitting in an invisible space chair. At first, she could only squat for 5 minutes, feeling pain in her legs and needing to get up immediately, but now she can squat for 30 minutes and feels quite comfortable.

Tan Dunzi mentioned that after turning 50, she no longer deliberately tries to lose weight because she is concerned that sarcopenia may lead to falls or fractures. She has three essential health habits: consuming enough protein, engaging in sufficient exercise, and practicing squats. Since she weighs 50 kilograms, she needs to consume about 60 grams of protein daily, which includes a cup of 400 milliliters of soybean milk, two eggs, and either a chicken leg or a slice of milkfish belly. In addition, she also eats some nuts and yogurt to ensure adequate protein intake.

In terms of exercise, Tan Dunzi climbs 70 floors and walks 10 kilometers every day. When she has free time at home, she does "space chair squats" against the wall to increase her muscle strength. She recommends that older adults place a chair below when practicing for safety in case they fall. As for the currently popular 16 squats, Tan Dunzi does not recommend older adults challenge this kind of overly intense exercise to avoid injury.

Reflecting on her initial experiences with space chair squats, she stated that she could only maintain it for 5 minutes, but with daily practice, now even squatting for 30 minutes is very easy for her.