我想改善我的健康,但是我担心没有动力参加健身或做比较大的饮食改变。有什么建议吗?

回答 Francisco Lopez-Jimenez, M.D.

您想改善您的心脏健康就很棒。不要认为您必须做大的改变,才能影响您的心脏健康。即使很小、基本的步骤都能有巨大的影响力。

当您从久坐不动的生活方式转变为每周只主动运动一个小时时,患心脏病的风险就会大大降低。很显然,您越主动,效果越好。但在一周时间里,只要有一个小时的活动,就会有所不同。

Mayo Clinic 的健康专业人士制定了 Mayo Clinic 健康心脏计划。整个计划包含在“Mayo Clinic 健康心脏好生活!”一书中,但其中一个关键信息是,即使很小的一步也会有很大的不同。

开始的某些步骤包含于这本书的“吃 5、动 10,、睡 8” 部分,讲述 Mayo Clinic 健康心脏计划的两周迅速开始行动。这里提供 Mayo Clinic 健康心脏计划的迅速开始行动总结:

  • 吃 5.一天吃五份水果和蔬菜,促进心脏健康。从吃早餐开始,包括至少一份水果或蔬菜。两餐之间补充蔬菜或水果小吃。有意识地在每日饮食中包含水果和蔬菜。不要太担心您不应吃的食物 – 只需每天坚持吃五份或更多份水果和蔬菜即可。
  • 动 10。在您每天做的事情上增加至少 10 分钟中等强度的体力活动。确切的政府建议指出,一天包括体力活动 30 分钟或更久,但是底线是即使 10 分钟也会有所改变。

    例如,研究发现,每周进行 60-90 分钟的体力活动就能降低心脏病风险,降低的最大幅度可达 50%。对您来说,这是一个很小承诺带来的巨大好处。不必精心安排 – 爬楼梯,散步,只需要动起来。当您变得更加活跃时,可以试着增加每天的运动量。

  • 睡 8。高质量睡眠对您的心脏有益。为良好的睡眠花时间会是一项挑战,但是很重要。两周内,每晚坚持试着保证八小时的高质量睡眠。是的,每个人的睡眠会略有变化,但八小时是一个很好的数字标准。

来自这本书“吃 5、动 10,、睡 8” 部分的所有这些建议都意味着,在您继续坚持更稳固的心脏健康计划之前需要尝试两周。但是继续这种迅速开始步骤更长时间也没错。可以考虑尝试其它由美国心脏协会和政府机构提供的著名饮食和运动计划。重要的是,开始行动,并坚持。

With

Francisco Lopez-Jimenez, M.D.

Oct. 24, 2019 See more Expert Answers

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