健康行為改變對身體健康指數的影響：以50歲科技業男性為例的個案研究

Abstract

本研究旨在探討健康行為改變對中年科技業男性健康指數之影響，並以一位50歲科技業高階主管為個案，進行為期三個月的健康介入觀察。透過結合量化的健康檢測數據與質性訪談內容，分析飲食調整、運動增加、規律作息等行為改變對其生理與心理健康的成效。研究中，個案每日實行飲食順序調整、減少澱粉攝取、維持每日7500步行走與每週三次健身訓練，並確保睡眠與水分攝取量充足。結果顯示，其總膽固醇、三酸甘油脂、BMI、體脂率及飯前血糖皆有明顯改善；心理層面上，自我效能感與生活滿意度亦顯著提升。質性訪談揭示個案經歷從抗拒到內化行為轉變的歷程，並強調社會支持與自我紀律在行為維持中的關鍵作用。本研究證實，健康行為介入對科技業中年男性的健康指數具有正向效果，亦可為企業健康促進計畫與公共健康政策提供實證參考。This study aimed to explore the impact of health behavior changes on physiological and psychological health indicators in a middle-aged male working in the technology sector. A 50-year-old senior executive was selected as the case subject for a three-month intervention program. Quantitative health check data and qualitative interviews were analyzed to assess the effects of dietary adjustments, increased physical activity, and improved sleep habits.The subject adopted new behaviors, including prioritizing vegetable intake, reducing refined carbohydrates, walking 7,500 steps daily, attending the gym three times per week, and maintaining proper hydration and sleep duration. Post-intervention results showed notable improvements in total cholesterol, triglycerides, BMI, body fat percentage, and fasting blood glucose levels. Psychologically, the subject reported enhanced self-efficacy and life satisfaction. Interviews revealed a clear progression from resistance to internalization of new behaviors, highlighting the importance of social support and self-discipline in sustaining change.This case study supports the efficacy of targeted health behavior interventions in improving health outcomes among middle-aged men in high-stress industries and offers practical insights for corporate wellness strategies and public health initiatives.