TIPS TO START EXERCISING NOW
Don't be a couch potato!

Physical inactivity includes not only not engaging in physical activity but also engaging in passive physical activities like:

  • Television watching
  • Reading
  • Working at the computer
  • Talking over the phone
  • Driving a car

Sedentism is harmful to your health! You should try to limit your physical inactivity to no more than two hours per day. If you can't avoid it (for example, because of your job), you should at least try to break up your sedentary activities with easy exercises like sit-ups or stretching.

DON’T HAVE TIME TO EXERCISE?

Here are some quick ideas to keep you moving despite your busy schedule.

Increase your walking—You can take the stairs instead of the elevator, park farther away at the mall and walk the additional distance, or walk to a nearby store instead of taking the car. Your heart health can improve if you walk for at least 30 minutes each day!

  • Do household chores
  • If you're on the phone, stand up
  • Garden work
  • Walk the dog
  • Squat or bend to look at items at floor level and stretch to reach items in high places
References
  1. Ministry of Health Malaysia. Malaysian dietary guidelines key message 3–be physically active everyday; 2010.
  2. Mayo Clinic. Exercise intensity: How to measure it. Available at http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887. Accessed 19 September, 2019.
  3. Centers for Disease Control and Prevention. Measuring physical activity intensity. Available at http://www.cdc.gov/physicalactivity/basics/measuring/. Accessed 19 September, 2019.
  4. Malaysian Society of Hypertension. What is high blood pressure and a healthy lifestyle? Available at http://msh.my/. Accessed 8 October, 2019.
  5. Ministry of Health Malaysia. 4th Edition of clinical practice guidelines: Management of dyslipidemia; 2011.
  6. Ministry of Health Malaysia. Clinical practice guidelines: Management of type 2 diabetes mellitus (5th Edition); 2015.
  7. Diabetes Malaysia. Starting to exercise. Available at http://www.dietitians.org.my/health-info. Accessed 8 October, 2019.
  8. Bergmann N, et al. Endocr Connect 2014;3:R55–R80.
  9. Mayo Clinic. Stress management. Available at http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?pg=2. Accessed 19 September, 2019.
  10. American Heart Association. Get moving: Easy tips to get active! Available at https://www.heart.org/en/healthy-living/fitness/getting-active/get-real-about-getting-active#.vwrvovl9601. Accessed 8 October, 2019.
  11. WebMD. How to start an exercise program. Available at http://www.webmd.com/fitness-exercise/how-start-exercise-program?page=1. Accessed 19 September, 2019.