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man with stretching band Are you getting enough exercise? Then perhaps it’s time to get your body moving. This pyramid shows how much physical activity is required to lead a healthy and active lifestyle. Even little changes like taking the stairs instead of the elevator, contributes towards your daily quota. Try some of the activities and soon you’ll find yourself more energetic, alert and not to mention, better looking. girl exercising outdoors


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