讀後心得

Tam Dun Chi performs "space chair squats" at home every day to prevent sarcopenia. She emphasizes the importance of consuming enough protein and engaging in outdoor exercise. She consumes about 60 grams of protein daily, including soybean milk, eggs, and fish, and she climbs 70 flights of stairs and walks 10 kilometers. Tam Dun Chi stated that she could only maintain a squat for 5 minutes when she first started, but now she can easily do it for 30 minutes. She suggests that older adults can use a chair for support while practicing to prevent falls and does not recommend overexerting themselves with exercise.

To prevent sarcopenia, Tan Dunzi stated that she does "space chair squats" at home every day. Sarcopenia can lead to falls, and even disability or bed rest. Tan Dunzi mentioned that besides consuming enough protein daily and participating in outdoor activities, she practices "space chair squats" at home. This exercise method involves keeping the back against the wall and slowly squatting down, as if sitting on an invisible space chair. Initially, she could only maintain it for 5 minutes, but now she can do it for 30 minutes and feels much more comfortable.

In a health program, this senior nurse mentioned that after turning 50, she no longer focuses on losing weight, as she worries about developing sarcopenia, which could lead to falls or fractures. Therefore, she follows three principles: consuming enough protein, maintaining sufficient exercise, and practicing squats. Tan Dunzi stated that since her weight is 50 kilograms, the amount of protein she should consume daily is 1.2 grams per kilogram of her weight, which totals about 60 grams of protein each day. This includes one cup (400c.c.) of soy milk, two eggs, one chicken leg, or one slice of milkfish belly, along with nuts and yogurt, to ensure adequate protein intake.

Regarding exercise, Tan Dunzi indicated that she climbs 70 floors and walks 10 kilometers every day. When she has free time, she practices "space chair squats" against the wall to increase her strength. The method of this exercise is to keep the back against the wall and slowly squat down, like sitting on an invisible space chair, then slowly stand up. For the elderly, it is recommended to place a chair below during practice to provide support in case of a fall.

As for the currently popular 16 squats, Tan Dunzi does not recommend older individuals challenge such extreme exercises, as this may lead to sports injuries. She admitted that when she first started doing space chair squats, she could only last for 5 minutes because her legs felt very sore, but through daily practice, now even doing 30 minutes of exercise is quite easy for her.