Limit physical inactivity and sedentary habits.
S2-3 times a week
Participate in activities that increase flexibility, strength and endurance of the muscle as many as 2-3 times a week. E.g. stretching, partial sit up, push up, leg press, sit and reach exercise, weight lifting.
5-6 times a week
Accumulate at least 30 minutes per day of moderate intensity physical activity on at least 5-6 days a week, preferably daily. E.g. brisk walking, football, badminton, cycling, aerobic exercise, basketball, hiking, swimming, dancing, sepak takraw, skipping rope, tennis.
Be active everyday in as many ways as you can. E.g. take every opportunity to walk instead of driving, housework, gardening, increase walking up and down the stairs. Source: Malaysian Dietary Guidelines 2010, Ministry of Health Malaysia