PHYSICAL ACTIVITY
or
150mins
75mins
150minit
per week
seminggu
Vigorous- intensity aerobic exercise
Senaman aerobik berintensiti sederhana
per week
or
Moderate- intensity aerobic exercise
atau
per week
seminggu
Gabungan kedua- duanya
2hari seminggu
INCREASE YOUR PHYSICAL ACTIVITY IN YOUR LIFESTYLE
75minit seminggu
3-5 hari
Musclestrengthening exercise
per week
atau
3-5 days Combination of both
2days
AKTIVITI FIZIKAL
Senaman pengukuhan otot
Senaman aerobik berintensiti kuat
TINGKATKAN AKTIVITI FIZIKAL DALAM GAYA HIDUP ANDA
Walk up the stairs instead of taking the lift
Use your TV time to workout
Gunakan tangga dan kurangkan penggunaan lif
Gunakan masa TV anda untuk bersenam
Get off the bus one stop earlier
Walk after long sitting time
Turun dari bus satu hentian lebih awal
Berjalan-jalan setelah lama duduk
Walk while making phone calls
Walk your pet
Berjalan sambil membuat panggilan telefon
Park your car further away from your destination
Incorporate your hobbies or sports
Letak kereta anda jauh dari destinasi anda
!
!
For more information, please contact Adventist Lifestyle Centre
(+604) 222 7670
lifestyle@pah.com.my
Berjalan dengan haiwan peliharaan anda Gabungkan hobi atau sukan anda
B/CHEA/0921/041/VI