Join Marcia Faustin, MD, a family and sports medicine physician who shares her expertise on how individuals can channel their inner athletes to foster strength, longevity, and overall wellness. Drawing from her experience working with elite athletes and her role as a physician for the UC Davis Division I Athletics and the USA Gymnastics Women’s National Team, Dr. Faustin offers practical tips for applying athletic principles to everyday life. From the importance of exercise and nutrition to mental health strategies, this session covers essential elements for a healthy lifestyle.
Quick insights
- Exercise as medicine: regular physical activity can prevent and benefit conditions like heart disease, diabetes, high blood pressure, and depression.
- Mental health benefits of exercise: staying active may be beneficial to help combat anxiety, depression, and insomnia.
- Starting small: even 10 minutes of daily exercise can have significant benefits, especially for those just beginning their fitness journey.
- Nutrition: following the 80/20 rule for healthy eating allows you to enjoy life while still maintaining wellness.
- Consistency over perfection: focus on consistency in exercise and lifestyle changes rather than aiming for perfection.
Featured expert: Marcia Faustin, MD, CAQSM, FAAFP
Marcia Faustin, MD, is a dedicated UC Davis Health Family Medicine and Sports Medicine physician committed to providing comprehensive care to patients and athletes of all ages. With a focus on evidence-based clinical practices, empathy, and patient education, she aims to enhance her patients’ quality of life. As a former pro Division I Track & Field athlete, gymnast, and volleyball player, Dr. Faustin is personally invested in the health of pediatric athletes. She is skilled in diagnostic and therapeutic musculoskeletal ultrasound, using targeted physical therapy and ultrasound-guided injections to treat various conditions. Serving as the Co-Head Team Physician for UC Davis Division I Collegiate Athletics and Co-Head Team Physician for the USA Gymnastics Women’s National Team, she has expertise in caring for collegiate athletes and gymnasts. Her academic interests include educating medical students and researching collaborative treatment models for mental health disorders, female athlete triad, and gymnastics injuries.
Video highlights
00:00 – Introduction
Marcia Faustin introduces herself and her position, outlining her objectives which include channeling your inner athlete for strength and longevity, training for the sport of life, and understanding the importance of food as medicine and mindset. She emphasizes the benefits of staying active as we age and how any movement can be beneficial to our health.
02:14 – Movement and the benefits of exercise
Exercise can prevent weight gain and promote weight loss, reduce the risk of certain diseases, prevent certain cancers, and be both preventative and curative for type 2 diabetes, high blood pressure, and high cholesterol. It also prevents osteoporosis, reduces the risk of falls, slows cognitive decline in older adults, improves cardiovascular fitness, and helps with insomnia. Additionally, it benefits mental health issues such as depression and anxiety.
06:50 – Three principles for exercise
Dr. Faustin emphasizes that every movement counts and consistency is key. The three principles for exercise are:
- Cardiorespiratory endurance training
- Strength and resistance training
- Flexibility training
The goal is to achieve at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week, which can be broken down into shorter sessions.
08:50 – Borg RPE scale and how to measure your exercise intensity
The Borg RPE scale helps identify exercise intensity, ranging from very light (level 9) to maximal exertion (level 19-20). Dr. Faustin advises patients to start exercising based on their current activity level, risk conditions, and desired intensity. She provides guidance on how to gauge workout difficulty using the Borg scale.
12:41 – Maintaining joint health and mobility as we age
Mobility includes the ability to move easily and safely to perform daily activities. Mobility can decline with age due to loss of strength and movement. Risk factors for poor mobility include hospitalization, a history of falls, movement disorders, and a sedentary lifestyle. Dr. Faustin suggests finding enjoyable activities such as water aerobics, weight training, or yoga to maintain mobility. She also advises consulting a doctor before starting new exercises, especially if experiencing red flag symptoms like chest pain or dizziness.
20:00 – Social determinants of health
Dr. Faustin discusses how external factors, such as time constraints and lack of motivation, can create barriers to exercise. She highlights the importance of overcoming these challenges to form lasting habits, noting that the first two weeks are often the hardest.
22:16 – Food is medicine and the 80/20 rule
Dr. Faustin approaches nutrition with the understanding that diet plays a significant role in health. She advocates for the 80/20 rule, where 80% of the diet consists of healthy foods and 20% allows for flexibility. She acknowledges food insecurity and encourages patients to seek help from healthcare providers to connect with resources.
24:00 – SMART Goals
When setting health goals, they should be Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). This behavior change technique helps achieve better health outcomes.
27:00 – Conclusion
Dr. Faustin concludes her lecture with three reminders: any form of movement is good movement, food is fuel, and stay positive.
Resources
- Read more about Dr.Faustin’s work with Olympic Athletes here
- SilverSneakers for Senior Fitness
- Centers for Disease Control and Prevention – Physical Activity Guidelines
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References
- Faustin, M. (2024). Channeling Your Inner Athlete for Wellness. UC Davis Wellness Academy. [Video]. YouTube. https://youtube.com/…
- American Heart Association. (2019). Exercise and cardiovascular health. https://www.heart.org/en/healthy-living/fitness
- Centers for Disease Control and Prevention. (2018). Physical Activity Guidelines for Americans, 2nd Edition. https://www.cdc.gov/physicalactivity/basics/index.htm
- Borg, G. (1998). Borg’s perceived exertion and pain scales. Human Kinetics.
- Parekh, A. K., & Barton, K. (2017). The social determinants of health. The American Journal of Public Health, 107(10), 1628-1629.
- Symonds, R. & Pope, C. (2004). The 80/20 rule in diet and lifestyle. Journal of Nutrition & Health, 22(6), 421-425.