Tuesday, 21 April 2015

7 benefits of regular physical activity

Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual WORKOUT, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 DIABETES, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, DIABETES or arthritis, or you have any concerns.

Sunday, 19 April 2015




Thursday, 9 April 2015

cara pemakanan yang seimbang

Kumpulan 1: Nasi, mi, roti, bijirin, hasil bijirin dan ubi-ubian

  • Kumpulan makanan ini termasuk bijirin seperti nasi, gandum, pulut, oat, barli, jagung, produk bijirin seperti mi, roti, kuih-muih, biskut, bijirin sarapan dan ubi-ubian seperti ubi kentang, ubi keledek, ubi kayu dan ubi keladi.
  • Makanan di dalam kumpulan ini kaya dengan sumber karbohidrat kompleks yang merupakan sumber tenaga yang penting.
  • Ia juga membekalkan vitamin, mineral, serat dan sedikit protein.
  • Sajian makanan kita harus datang sebahagian besarnya dari kumpulan ini.
  • Setiap hari kita perlukan 4-8 sajian daripada kumpulan ini.
  • Makanlah semua jenis makanan daripada kumpulan makanan ini dan utamakan makanan tinggi serat seperti beras perang atau roti bijirin penuh.

Kumpulan 2: Buah-buahan dan sayur-sayuran
  • Makanan daripada kumpulan ini adalah rendah kalori, lemak dan tidak mengandungi kolesterol. 
  • Ia membekalkan sebahagian besar vitamin, mineral, serat dan antioksida yang diperlukan oleh manusia untuk meningkatkan daya ketahanan badan daripada penyakit, menghindari sembelit, melambatkan proses penuaan dan mengurangkan risiko penyakit jantung dan kanser.
  • Buah-buahan dan sayur-sayuran adalah makanan yang amat penting dan perlu dimasukkan ke dalam perancangan menu makanan sihat harian. 
  • Pilihlah pelbagai jenis buah-buahan dan sayur-sayuran. Ambil sekurang-kurangnya 5 sajian setiap hari iaitu 3 sajian sayur-sayuran dan 2 sajian buah-buahan.

Kumpulan 3: Ikan, ayam, daging, telur dan kekacang
  • Makanan daripada kumpulan ini merupakan sumber protein, vitamin B, zat besi, zink, kalsium dan magnesium. 
  • Makanlah makanan ini secara sederhana dan pilihlah makanan yang rendah lemak. 
  • Kekacang merupakan makanan yang baik untuk menggantikan sumber protein haiwan kerana ia mempunyai kandungan lemak yang rendah. 
  • Contoh kekacang ialah seperti kacang soya dan hasil produknya, kacang merah serta kacang dal. Jumlah sajian yang disyorkan ialah 2-3 sajian sehari. 

Kumpulan 4: Susu dan produk tenusu
  • Susu dan produk tenusu terletak pada aras yang sama dengan ikan, daging, ayam, itik dan kekacang. 
  • Ia merupakan sumber kalsium yang penting. Ia diperlukan lebih banyak bagi golongan ibu hamil dan menyusukan anak, remaja dan warga emas. 
  • Individu yang kekurangan kalsium terutama wanita berisiko mengalami osteoporosis (kerapuhan tulang). 
  • Jika boleh, pilihlah susu dan produk tenusu yang rendah lemak. Jumlah sajian yang disyorkan ialah 1 hingga 3 sajian setiap hari.

Kumpulan 5: Lemak, minyak, gula dan garam
  • Lemak, minyak, gula dan garam terletak pada aras 4 iaitu aras teratas dalam Piramid Makanan Malaysia.
  • Kumpulan makanan ini perlu diambil dalam jumlah yang sedikit sahaja dalam pengambilan makanan harian. 
  • Gula adalah karbohidrat ringkas yang hanya membekal kalori tanpa nutrien lain.
  • Gula yang terdapat secara semula jadi dalam buah-buahan dan dalam susu. Mengikut saranan WHO, pengambilan gula yang disarankan adalah 50g sehari (10 sudu teh). Ini termasuk gula tersembunyi dalam makanan. 
  • Garam ialah sejenis bahan yang memberi rasa masin dalam makanan. 
  • Pengambilan yang berlebihan dikaitkan dengan risiko tekanan darah tinggi.
sumber dari: Lembaga Promosi Kesihatan Malaysia (MySihat)