Physical Activity Contents

EXERCISE IS A LIFESTYLE

"Seasoned with Consistency and Determination"

INTERVENTION

Intervention Day 1 : 31/10/2020

Main poster

Group members

Itinerary

The difference between Physical Activity and Exercise

PIC: Aeina

Exercise Recommendation for Elderly 

Exercise Recommendation for Adult

Exercise Recommendation for Children

Level of Physical Activity

PIC: Aeina

Reference: http://www.iku.gov.my/nhms-2019

Concept of Energy Balance

PIC: Sahira

Reference: https://www.academia.edu/6162301/Modul_Program_Promosi_Kesihatan

Physical Activity Pyramid for Children

PIC: Aeina

Physical Activity Pyramid for Adult

PIC: Aeina

Physical Activity Pyramid for Elderly

PIC: Aeina

Intervention Day 2 : 1/11/2020

 Before, During and After Exercise Meal

PIC: Ainun

Reference: http://www.myhealth.gov.my/pemakanan-a-sukan/

Exercise and Calories burned

PIC: Aida

Calorie Intakes and Energy Used

Example of High Calorie Food and Exercise

Reference: https://www.healthline.com/health/what-exercise-burns-the-most-calories

Talk: Diet vs Exercise

PIC: Zulaikha

Intervention Day 3 : 2/11/2020

Type of Exercises

PIC: Jamilah

:bicyclist

Body types

PIC: Zulaikha

Meditative Exercise (Yoga)

PIC: Aida

Instructor: All Members

Intervention Day 4 : 12/11/2020

Thirty Minutes Cardio Home Walk

PIC & Instructor: Jamilah

FB Live link: Homewalk by Jamilah

Intervention Day 5 :14/11/2020

Home Workout
PIC: Sahira

Instructor: Br. Syarifuddin

FB Live link: Homeworkout by Syarif

Intervention Day 6: 21/11/2020

Dance Workout(Zumba) Live Session

PIC: Ainun
Instructor: Sr. Fathen Sofea 

Fb Live Link: Dance Workout by Sr Fathen

CHALLENGE

10 000 Daily Steps Challenge

Reference: https://www.infosihat.gov.my/projek-khas/berjalan-10-000-langkah.html

Challenge Day 1 :8/11/2020

Tips to achieve 10 000 steps a day

PIC: All members 

One Knowledge A Day 
(Fact about 10,000 Steps benefits)

List Name Day 1

Challenge Day 2 :9/11/2020

X-Break
Simple Stretching at Work/Home

PIC: Sahira

Reference: https://www.infosihat.gov.my/index.php/x-break-2

Video X-Break (Table)

Video X-Break (Chair)

After Laundry Exercise

(Simple Exercise After Laundry)

PIC: Jamilah

Water Needs During Exercise

PIC: Zulaikha

One Knowledge A Day 
(Fact about 10,000 Steps benefits)

List Name Day 2

Challenge Day 3 :10/11/2020

Physical Activity Recommedation for Special Conditions

(Diabetes, Hypertension, Athritis)

PIC: Ainun

Do's and Dont's for Pregnant Woman During Exercise

PIC: Aida

Physical Activity Recommendation for Overweight/Obese

PIC: Ainun Najihah

Video: Body Seated Workout for Overweight

Source: https://www.braceability.com/blogs/articles/exercises-for-overweight-knee-pain

One Knowledge A Day 
(Fact about 10,000 Steps benefits)

List Name Day 3

Challenge Day 4 :11/11/2020

Tips to reduce the risk of injury during exercise or workout

PIC: Aeina

References:

1. https://physiogo.com.my/5-langkah-untuk-mengelakkan-kecederaan-ketika-bersukan/

2. http://www.myhealth.gov.my/senaman-a-kesihatan/

3. https://physiomobile.my/7-kecederaan-sukan-yang-sering-berlaku/?v=0c23032714f8

One Knowledge A Day 
(Fact about 10,000 Steps benefits)

List Name Day 4

Challenge Day 5 :12/11/2020

The Correct Techniques when Walking

PIC: Jamilah

Reference: http://aktif.myhealth.gov.my/berjalan-kaki/

One Knowledge A Day 
(Fact about 10,000 Steps benefits)

List Name Day 5