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
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
