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Fitness & You

How to Choose A Nursing Home

Introduction Most care givers do not want to leave their loved ones in a nursing home. However, situations may arise that make placing the patient in an institution a necessity and no longer a choice. These include: the inability to care for the patient adequately (unable to devote the time …

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Where Can I Get Help?

The Ministry of Health Malaysia has initiated a special program for the older persons since 1996.  The goal of the program is to achieve optimal health for the older persons through integrated and comprehensive health and health related services in-line with the National Health Policy for the Older Persons (http://fh.moh.gov.my/v3/index.php/kesihatan-keluarga/finish/10-unit-kesihatan-warga-emas/30-dasar-kesihatan-warga-emas-negara)which …

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Exercise Programme

Knowing More About Fitness And Exercise. Four Components Of Physical Fitness: Cardio – vascular endurance: This is the sustained ability of the heart, lungs and blood vessels to carry oxygen to body cells. It involves exercise or activity that places a demand on the heart and lungs. The exercises should …

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Tips to Remain Active

Stretch for a few minutes before and after you get up and before you go to bed. Stand up while talking on the phone. Stretch during TV commercials. Walk around each time you change channels instead of using the remote control. Take a brisk walk while waiting for a daily …

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Designs of Fitness Programme for a Well Person

Frequency, Intensity, Time and Types principle (FITT). Caloric Expenditure Principles / Exercise energy expenditure. Frequency, Intensity, Time and Types principle (FITT). Intensity( %) Measurement (Max Heart Rate) 55 very light 65 moderate 70 somewhat hard 80 hard 90 very hard 95 very,very hard 100 maximum   Cardio respiratory (Aerobic) Fitness …

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Garis Panduan untuk Memilih Program Latihan Senaman

Lakukan senaman mengikut keupayaan fizikal anda. Lakukan secukupnya untuk mendapat manfaat. Selain daripada itu ia hendaklah menyeronokkan. Jangan lakukan aktiviti di luar kemampuan dan secara berlebihan. Dapatkan nasihat doktor sebelum memulakan latihan senaman.Sekiranya anda mempunyai masalah kesihatan,sesuaikan senaman dengan tahap aktiviti. Pelbagaikan pergerakan seberapa yang boleh. Pergerakan hendaklah lancar dan …

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Exercise Programme Session

The aerobic exercise programme comprises of three phases: Warm Up. Aerobic Exercise. Cool Down. Frequency – 3 to 5 times a week How hard – within your limits. Warm Up It helps to get your heart muscles and joints ready for your actual work-out. This will prevent injuries. Characteristics of …

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