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    6. 跟著醫師安全學登山:林青榖療癒身心、逆轉憂鬱症的心靈處方籤

    跟著醫師安全學登山:林青榖療癒身心、逆轉憂鬱症的心靈處方籤

    Author 林青榖
    Publisher 讀書共和國 /幸福文化
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    Released
    2018/09/05
    Language
    Traditional Chinese
    File format
    PDF (23MB), fit in large screen and Pubook
    Pages
    179
    ID
    169762
    ISBN
    9789869668033
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    • Intro

    "
      當家醫科醫師變成「超級山迷」
      「山」治癒了他的心,更給了他力量
      從心態、裝備、路線,到直擊醫師的登山背包和醫藥箱
      登山前你一定要知道這些專業知識,才能正確而且有計畫性地前進

      這亦是一本教你如何與大自然相處的山林療癒書

      【山的療癒力】讓膝蓋痛、腰痛、肩頸僵硬、慢性疲勞、憂鬱症、失智症統統消失

      ●讓體力、肌力止跌回升
      人的肌肉量每10年會減少8%左右,到65歲僅剩下70%,體力、肌力退化是中老年人生活習慣病的根源,登山可以訓練肌肉和核心肌群訓練,也能讓體力上升。登山亦可訓練心肺耐力,預防各種心血管疾病、膽固醇、動脈硬化指數、中性脂肪以及高血壓

      ●改善憂鬱和關節疼痛
      根據研究,體力提升10%,原本罹患高血壓、高血糖、肥胖的人有20%病情獲得改善,原本有憂鬱、膝關節疼痛的人則有50%獲得改善。

      ●五感滿足可預防失智症
      近年來醫學上有研究指出,視覺、聽覺、 嗅覺、味覺、觸覺五感滿足不但是可以提高幼兒的腦力發展,更有預防失智症的效果,而登山正是可以融合五感又老少咸宜的休閒活動。

      ●訓練健康的下肢肌肉
      膕膀肌若肌力不足,膝蓋和十字韌帶就容易受損,所以積極利用登山活動,能鍛鍊到平常最被忽略、運動量最小的肌肉──膕膀肌,打造平衡而強健的下肢。

      ●天然的空氣清淨機
      懸浮微粒PM2.5不只危害人體呼吸道,也會造成癌症、心血管疾病等。森林可以減少一氧化碳(CO)、二氧化氮(NO2)、臭氧(O3)及懸浮微粒PM10和PM2.5,過濾空汙對人體的傷害。

      ●製造大量負離子
      山林可以製造大量負離子,根據農委會林務局資料,負離子對於人體的中樞神經、免疫力、心血管、自律神經等均有助益。

      【登山前,你不可不知道的五大要點】
      ●登山是最適合老中青全年齡層的運動,也是最溫和的有氧運動
      ●通常登山的意外發生,都是因為行前準備不足或是觀念錯誤。
      ●除了促進身體健康,登山讓味覺、觸覺、視覺、聽覺、嗅覺五感滿足之外,對於心靈和精神上都有極大的正面效果。
      ●登山入門者認識山岳要由淺入深,從步道開始循序漸進,慢慢認識百岳,先培養好自己的體能和肌力,量力而為。
      ●登山者要特別注意體能要求,主要是「肌力」和「心肺耐力」,運用書中提供的兩項簡單易行的檢測方式,就能幫助  你大略掌握自己的體能狀態。

      【醫學專家教你,10大登山技巧專業知識,這樣登山才安全】

      ●POINT 01 讓身體get ready的微伸展
      有些山友認為只要登山時前面緩緩起步,筋骨自然就會慢慢活絡起來,不須額外再做熱身操,這是一個普遍的誤解。別忘了,登山有別於平時的散步,你可是一開始就負重行走,必須先喚醒肌肉細胞。

      運動前熱身不但可以提高運動效果、預防傷害,熱身能夠促進血液循環,穩定末稍組織的氧氣供應,並可提高肌肉溫度,增加肌肉的彈性和柔軟度。肌肉放鬆了,就比較不易因為緊繃而抽筋和提早疲勞痠痛;肌肉延展性好,也比較不容易發生拉傷。

      ●POINT 02 無痛山行,減少痠痛疲勞的步行技巧
      登山要學習使用正確的步伐,才能避免受傷,也要放慢步調,才能減少乳酸的形成,促進脂肪的燃燒;原則上,以每小  時5~10分鐘、每三小時休息20分鐘為原則,感到疲累不堪或氣喘吁吁時,就要停下來歇口氣。

      ●POINT 03 腳步輕盈的要訣,行李輕量化
      背包中的飲水器具、頭燈、急救包、登山杖……等,必須儘量輕量化,但也必須齊全。

      ●POINT 04 善用登山杖,減少下山衝擊力
      登山杖有諸多好處:
      1.能將下半身肌肉的運動量,一部分轉移到手部及上半身。
      2.能減輕背包高達25%的負荷,減少登山時身體的負重。
      3.下山時,能吸收一半以上的衝擊力,減輕膝蓋關節、肌肉的負擔,並減少痠痛疲勞的發生。
      4.能幫助身體維持平衡,尤其在腳絆到東西或扭到、身體失去重心時,登山杖是很好的支撐,讓你不至於跌倒。

      ●POINT 05人往高處爬,先搞定高山症
      「高山症」泛指人體突然處在高海拔地區時,因高山氣壓較低,吸入的氧氣也隨之減少,導致血氧濃度降低,進而引發的健康問題。做好準備才能準確預防或是減緩不適。

      ●POINT 06、07、08登山意外預防的「三不」─不獨自攀登、不輕易單攻、不在惡劣氣候上山

      ●POINT 09 必備衛星定位導航配備
      如果隨身攜帶有掌上型衛星導航儀或GPS腕錶,就能靠著地圖、定位和記錄軌跡等功能,就讓自己在迷路時更有機會脫離險境。

      ●POINT 10 意外發生時,自救的處理方式
      .脫隊、迷途的自救方法
      .對發生地震的臨機應變

      【往山的方向走,人生中的登山夢幻清單】
      .3條台北近郊路線
      .9條台灣絕美的山林秘境,行程建議、路線地圖
      .7條登山人此生必去的國外登山夢幻清單

    本書特色

      ★最詳盡!從登山配備、正確登山步伐到伸展操,以及在野外的自救技巧,圖文呈現,內容實用且詳盡。
      ★最健康!山岳森林不但能讓你遠離三高、改善關節疼痛,也能增加體力、肌力和心肺的訓練。
      ★最療癒!本書作者曾罹患兩次重度憂鬱症,從山林中逐漸獲得療癒。
      ★最滿足!讓你學會和大自然相處,帶來五感和精神、心靈的滿足。
      ★最專業!第一本「家醫科醫師」親身體驗的登山工具書,因本書作者自己也熱愛登山,所以更能從專業角度切入,更貼近讀者需要。

    名人推薦

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      ★世界七頂峰攀登隊隊員:黃致豪
    "
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    Details

    Released
    2018/09/05
    Language
    Traditional Chinese
    File format
    PDF: Fit in large screen
    Provide Adobe DRM
    Provide PDF
    Offer DRM free license
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    ID
    169762
    ISBN
    9789869668033

    大自然

    心靈健康

    憂鬱症

    登山

    跟著醫師安全學登山

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