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Simple Steps to Being Active PDF Print E-mail

Being active is very important and beneficial for your overall health. Physical activity helps to burn
energy and to lose weight. It helps to prevent depression, reduces stress and ensuring a good night’s
sleep. It can also improve your muscle strength and boost your endurance.

Make exercise a very important part of your daily routine. It is recommended that one should do at
least 30 minutes of physical activity every day or at least 30 minutes three to five times a week (walking,
biking, swimming, yoga, etc ). You don't have to do the whole 30 minutes in one go. Your half-hour
could be divided into three ten-minute spurt of activity spread throughout the day.

It will also help if you keep a healthy eating habit. Cut the carbs – reduce all processed and refined carbs
(table sugar, juices, desserts, sweets, white rice, white bread, etc ). Eat more fresh vegetables and fruits.

Exercise does not mean having to go to the gym. It can be as simple as taking short brisk walks around
your housing area or taking a 10 minute brisk walk during your lunch break and after dinner. Regular
walking has been shown to reduce the risk of chronic diseases such as heart disease, type 2 diabetes,
stroke and some cancers.

Brisk walking should be faster than a stroll. Your heart should beat faster and you should break into a
sweat. Do a regular walk with family or friends after dinner. Walk to the shops or part of your journey
to work, walk the dog and organise group walks. Try to make every step count.

Another simple form of exercise is to use the stairs whenever you can. Even if there’s an elevator or
escalator, look for the stairs and use those. This will increase your heart rate and help to burn off the
calories.

When people go shopping, they would rather waste fuel and roam around the car park until they find
a spot very near to the entrance. Try to park far away and take brisk walk to and from your shopping
outlet. This will certainly make your heart beat faster and help you to lose weight.

As you can see, it’s really quite easy to add small amounts of exercise into your daily life. Don’t make it
such a big occasion. Instead, focus on getting your heart rate up several times throughout the day.

Exercise should be fun and enjoyable. If you don’t look forward to doing your exercise you will never
enjoy it. If you do something that you really enjoy, you are more likely to stick at it and lose more
weight and be generally healthier.

Kee Poh Siew
WSFFM Exco Member, April 2013

 
Stick2Stix Championship Trophy PDF Print E-mail
Recent Programmes

WOMEN’S SPORTS AND FITNESS FOUNDATION or better known as WSFFM is pleased

that our very first WSFFM STICK2STIXTM NATIONAL CHALLENGE TROPHY 2012 on

3rd November 2012 was a success.

 

WSFFM STICK2STIXTM NATIONAL CHALLENGE TROPHY 2012 offered cash prizes worth

up to RM6,000.00, and we would like to congratulate the lucky winners and our supporters.

 

Please enjoy the below pictures.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
Stick2Stix Championship Trophy PDF Print E-mail
Upcoming Programmes

 

 
Pencarian Miss Fitness Malaysia 2012 PDF Print E-mail
Upcoming Programmes

 

Kami sedang mencari Miss Fitness Malaysia 2012 sempena Himpunan Jutaan Belia, Hari Belia Negara!

 

Bertempat di Putrajaya pada 26 Mei 2012, pendaftaran hanya RM15! Terbuka kepada semua wanita berumur 18 tahun ke atas.

 

Sila muat turun borang di bawah;

 

Klik sini 

 

Syarat am penyertaan boleh didapati di bawah;

 

Klik sini 

 

 
Workshop Stick2Stix PDF Print E-mail
Recent Programmes
  • Workshop Stick2Stix Kuantan
  • Tarikh : 17 Jun 2012 (
  • Masa : 8.00 am - 5.00 pm
  • Tempat : BTPN ( Dewan bahagian Teknologi Pendidikan Negeri, Jalan Beserah, Kuantan) 
 
 
  • Workshop Stick2Stix Alor Setar
  • Tarikh : 5 May 2012 
  • Masa : 8.00 am - 5.00 pm
  • Tempat : Dewan Kompleks Sukan Alor Setar
 
 
  • Workshop Stick2Stix Ipoh
  • Tarikh : 6 May 2012 
  • Masa : 8.00 am - 5.00 pm
  • Tempat : Riverfront Hotel
 
 
 

 
WSFFM 4x4 Challenge PDF Print E-mail
Recent Programmes
WOMEN’S SPORTS & FITNESS FOUNDATION 4X4 OUTDOOR
RECREATION CHALLENGE 2012
TERATAK RIVERVIEW, ULU BERNAM, SELANGOR
27TH – 29TH APRIL 2012
 
Well done Ladies. The recently-concluded WSFFM 6th outdoor recreation challenge for those
who love the outdoors was a blast. There was no holding-back for the gutsy and the adventurous
ladies who stepped into their “battle gear” and rumbled in their 4x4 machines.

It took sheer guts and passion as these ladies who braved the off-road hazards, the dirt tracks,
swift-flowing river to finish the course. Apart from the fun, this adventure was very educational
for the ladies, schooling them on the technical make-up of the 4x4 vehicle, on safety, off-road
driving techniques, and more importantly safety when driving and during rescue.

Part of the course was at night, through a swift flowing river and drive through rugged, muddy
and slippery terrains.

They also learnt about ‘tubing’ where an individual rides on or sits on an inflatable tube,
normally a free-floating tyre tube conveyed by the current of the river. ‘Tubers’ paddled with

their hands. They were given appropriate safety gear such as life vests and advised to wear
protective water shoes.

To warm up for the day’s grueling activities, there were Stick2stix aerobics exercises in the
mornings before breakfast.
All our guides, ‘pilots’ and marshals were very knowledgeable, helpful, friendly and
professional.

The whole exercise, apart from its physical attributes, also showed participants a side of
them they didn’t know existed. As they discovered their courage they found new confidence
in themselves. Not to mention, of course, the positive interaction and team building with
others.

Prizes were given to the 3 best teams that scored the highest marks. The 1 st prize took
home RM1,500 and a hamper each. 2nd prize was RM1,000 and a hamper each and the 3rd
prize , RM500 and a hamper each. The prize money was sponsored by Mr Tan Boo Lai and
Puan Sheeda. All the hampers were sponsored by Puan Sri Shariffa Sabrina, President of
WSFFM and Tanah Aina Sdn Bhd. All participants received a certificate for participating in
the 4x4 outdoor challenge.

**Next Year’s event will be ‘Women Eco-Challenge 2013’ at Tanah Aina, Bentong, Pahang.

Kee Poh Siew
1st May 2012 
 
Pictures as per the below, and video can be viewed here;
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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Fitness Poll

How Often Do You Workout in a week?
 

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