The Physical Activity Pyramid |
Limit Limit physical inactivity and sedentary habits. |
2-3 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. |
Everyday 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 |