THE BENEFITS OF PHYSICAL ACTIVITY & JELAJAH MALAYSIA FINDS STABILITY

BENEFITS
Control your weight Reduce your risk of cardiovascular disease Reduce your risk for diabetes and metabolic syndrome Reduce your risk of some cancers Strengthen your bones and muscles Improve your mental health and mood Improve your ability to do daily activities and prevent falls, if you're an older adult Increase your chances of living longer

1. Control Our Weight

Steps : diet and physical activity 75 minutes of vigorous-intensity aerobic activity do more the equivalent of 150 minutes of moderateintensity activity a week an equivalent mix per week adjust our diet
Effects : reduce the amount of calories in eating and drinking burn the calories maintain our weight over time

2.

Reduce Our Risk of Cardiovascular Disease

Steps : following the Guidelines moderator intensity getting at least 150 minutes a week activity moderator intensity Effects : lower risk for heart & stroke diseases lower blood pressure improve cholesterol levels

aerobic

3.

Reduce Our risk of Diabetes and Metabolic Syndrome

Steps : Regular physical activity At least do the moderate-intensity aerobic activity about 120 to 150 minutes a week

Effects : reduce your risk from diabetes and metabolic syndrome: -high blood pressure -low HDL cholesterol -high triglycerides control your blood glucose

4.

Reduce Our Risk of Some Cancers

Types of cancer - Colon - lung - endometrial - breast get regular physical activity Effects : lowers your risk from colon and breast. Reduce your risk of endometrial and lung cancer Improve your quality of life

5.

Strengthen Our Bones and Muscles

Steps : Aerobic muscle-strengthening physical activity bone-strengthening physical activity do the moderate-intensity aerobic activity at least 120 to 300 minutes Effects : arthritis, doing 130 to 150 minutes a week of moderate-intensity lower risk of hip fracture improve ability to manage pain build strong, healthy muscles quality of life better

6.

Improve Our Ability to do Daily Activities and Prevent Falls

A functional limitation is a loss of the ability to do everyday activities relate to physical activity lower risk of functional limitations for older adult trouble doing some of your everyday activities Aerobic muscle-strengthening activities can help improve our ability an older adult who is at risk for falls doing balance muscle-strengthening activities moderate-intensity aerobic activity

7. Increase Our Chances of Living Longer doing the physically activity about 7 hours a week doing at least 150 minutes a week of moderateintensity aerobic activity reduce our risk of dying early from the leading causes of diseases. 8. -

Improve Our Mental Health and Mood

doing aerobic muscle-strengthening activities 3 to 5 times a week help keep our : Learning Thinking judgment skills sharp as our age

STEPS & BENEFITS

Steps :
make a stronger push to attract corporate sponsors working towards building long-term associations with corporate partners the Sports Ministry give the better sports

Benefits :
The development of our local talent More riders will get the chance in an international race Be heading towards stability The fantastic growth of cycling, which is become a culture