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GOLDEN YEARS

Aim of Relaxation

Relaxation is a state in which you feel relieved from tension or strain. There are different techniques of relaxation. Aim Relieve stress in conditions such as hypertension, heart disease, difficulty in sleeping, tension headaches and asthma. Coping skill – to calm the mind and restore clarity of thought. Relaxation is …

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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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Benefits of Exercise

Improves your physical fitness. Improves balance, coordination and gait. Increases energy to cope with your normal daily tasks. Improves your self esteem and reduces anxiety. Quicker recovery from illness and stress. Controls your blood pressure and strengthens your heart. Improves glucose control. Retards osteoporosis. Greater opportunity to meet other people. …

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Exercise Safely

The guidelines below can help protect you from exercise related injuries and also make being active more enjoyable. Consult a doctor before starting on a vigorous exercise programme. Begin slowly and gradually build up over several weeks as you get fitter: Begin by alternating 2-3 minutes of exercise with 2-3 …

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Introduction

Fitness is a state of well-being that allows people to perform daily activities with vigor, participate in a variety of physical activities and reduce the risk of health problems. It has the following components:- Strength – to cope with effort. Stamina – the ability to keep going. Suppleness – the …

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