Exercise And Diet Plan

Thursday, May 19, 2005

EXERCISE AND DIET PLAN

EXERCISES
You can do the following kinds of exercises:
- Brisk walking is a good way to start off on your exercise programme. This exercise can be done daily either in the morning or evening
- Slow joggin is another good alternative but remember to do warm up and stretching exercises before you begin
- Swimming is also a good option as it exercises all part of the body
- Cycling is also recommended as it can be done easily in parks
FREQUENCY AND DURATION
- You are advised to exercise at least 3 times a week for it to be effective
- Each exercise session should last between 45 to 80 minutes. Do not over exercise as you may got overly tired ans strain your body

DIET
- Eat three normal meals a day. Below is a list of recommendations:
Breakfast
- Wholemeal bread
- Mlik
- Cereal
LUNCH
- Vegetables
- Rice
- Grilled lean meat like chicken or steamed fish
DINNER
- Vegetables
- Rice
- Grilled lean meat like hicken or steamed fish
SNACKS
If you must snack, the following is recommended:
- Fruits. Apple is a good choice
- Yoghurt

FOOD TO AVOID
To reduce your weight and become healthier, please AVOID the followings:
- Fried food. For example, Fried chicken
- Oily food. For example, Char Kway Teow and Nasi Briyani
- Food that is high in MSG. For example, Instant noodles
- Sweet and High-fat food. For example, cakes and ice-cream

PRECAUTIONS
- Do a medical check up with your family doctor before you embark on your exercise and diet plan
- Warm up and stretch yourself before you begin exercising. Cool down and stretch yourself after you finish exercising
- Stop all exercise if you are unwell before during and/or after exercising
- Do not go on a crash diet as it is very dangerous

x 8:33 PM



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