Small Action, Huge Changes

Add in Fun Add in Fun & Enjoy~ & Enjoy~

Hike with Nature

Enjoy peaceful trails and scenic views as you move.

Bonding time with your furry friend. And you’ll rack up steps without noticing! Walk your dog

Tips: target 10k steps/day

Join a group

Walking, dancing, or stretching with others makes it more fun and keeps you motivated.

Tips: Leaderboard push us beyond

Stretch while watching TV

Loosen up those muscles and let your favourite show be your reward!

OperationHour

Monday-Thursday:8.00am-5.00pm

Friday&Sunday:8.00am-1.00pm

Sat&Selectedpublicholidays:Closed

Formoreinformation, CommunityHealthDepartment AdventistLifestyleCentre

Tel:(+604)2227670

E-mail:nutrition@pahcommy/ lifestyle@pah.com.my

Now get up & move around.

Start Today !

PENANGADVENTISTHOSPITAL

OperatedbyAdventistHospital&ClincService(M)(255697-M)

465,JalanBurma,10350Penang,Malaysia

Tel:(+604)2227200

Tel:(+604)2280443

LoCall:1-300-88-4325

E-mail:enquiry@pah.com.my Website:wwwpahcommy Facebook:fbcom/pahpg

HUGE HUGE CHANGES CHANGES SMALL ACTION

Being active does not have to be hard. Small daily actions make movement feel easier and more natural.

Move More, Move More, Sit Less Sit Less Beat The Beat The Barriers Barriers

Sitting for long hours?

Here’s why you should move now:

Lower blood sugar & fat levels

Boost your mood & energy

Reduce risk of chronic diseases

E.g. Stroke, heart diseases, obesity

Try This:

Take the stairs

Park farther away

Get off the bus a stop earlier

Get up & Stretch every 30 mins

“I don’t have time!”

Break your sessions: 3 x 10 mins

Add movements to daily routine Walk during lunch break Stand while scrolling phone

Schedule it like an appointment

1. Check your calendar

a. Block your slot 1week earlier

b. Distribute your session

c. Plan which workout to do

“I’ m not motivated”

Involve others like friend or family

Track your progress to have a sense of accomplishment

Reward yourself after goals achieved

2. Set a reminder on your phone

3. Get ready:

Outfit Refuel

“I’ m too tired...”

Just TRY even light activities help

E.g. 3 mins of stretches & walks Movements refresh your mind

Tips:

Make it fun with your playlist ��

Ritual helps! Lay out workout clothes the night before