▍上班時走來走去，算是運動嗎？ A:你在平常有固定運動的習慣嗎？ B:我每天上班走來走去，這樣不就夠了嗎 A:不一定哦?「走路」其實不等於「有運動」喔！運動的關鍵在「強度」和「時間」！如果只是慢慢走、走走停停，只屬於輕度活動，要達到運動效果，需要「中度以上活動」： •每次至少10分鐘、每週累積150分鐘例如：快走、騎腳踏車、健走 上班途中想多動一點也很簡單： •提早一站下車快走回家 •改爬樓梯、不搭電梯 多多運動才能有效提升心肺功能、控制體重、減少慢性病風險，趕快分享給親朋好友吧！ 英文版 ▍Does moving about a lotat work count as exercise? A:Do you exercise regularly? B:I move about a lot at work every day, isn’t that enough? A:That depends. “walking” doesn’t count as “exercise.”The most important thing about exercise is “intensity”and “time.” If you are just slowly walking or stoppingand starting that is low intensity exercise and the exercise effect is only achieved through “medium intensityand above activities.” • A minimum of 10 minutes per timeand an accumulated 150 minutes a week Examples include walking fast, cycling, hiking If you want to exercise more on the way to and from work that is easy: • Get off the train or bus a station early and walk briskly home • Take the stairs instead of the lift Only regular exercise effectively improves cardiopulmonary function, helps control weight, and reduces the risk of chronic diseases.Feel free to share this with family and friends 印尼文版 ▍Mondar-mandir Saat Bekerja,Apakah Termasuk Olahraga? A:Apakah Anda memiliki kebiasaan olahraga rutin? B:Saya setiap hari mondar-mandir saat bekerja, bukankah itu sudah cukup? A:Belum tentu. “Berjalan” sebenarnya tidak sama dengan “berolahraga”! Kunci dari olahraga terletak pada “intensitas” dan “durasi”! Jika hanya berjalan santai atau jalan lalu berhenti, itu hanya tergolong aktivitas ringan. Untuk mencapai efek olahraga, diperlukan “aktivitas tingkat menengah ke atas”: • Setiap sesi minimal 10 menit,dengan akumulasi 150 menit per minggu.Contoh: jalan cepat, bersepeda, atau jalan sehat. Ingin bergerak lebih banyak saat perjalanan pergi atau pulang kerja juga sangat mudah: • Turun satu pemberhentian lebih awal dan jalan cepat pulang ke rumah. • Beralih naik tangga, jangan naik lift. Perbanyak olahraga baru bisa secara efektif meningkatkan fungsi jantung dan paru-paru, mengontrol berat badan, dan mengurangi risiko penyakit kronis. Segera bagikan kepada kerabat dan teman-teman! 越南文版 ▍Khi ?i l?m di chuy?n nhi?u,c? ???c t?nh l? t?p th? d?c kh?ng? A:B?nh th??ng b?n c? th?i quen t?p th? d?c ??u ??n kh?ng? B:M?i ng?y ?i l?m m?nh ??u di chuy?n r?t nhi?u, v?y l? ?? r?i ch?? A:Ch?a ch?c ??u nh?. “?i b?” th?c ra kh?ng ??ng ngh?a v?i “c? t?p th? d?c”! M?u ch?t c?a v?n ??ng n?m ? “c??ng ??” v? “th?i gian”. N?u ch? ?i ch?m, ?i r?i d?ng, th? ch? thu?c ho?t ??ng nh?. Mu?n ??t hi?u qu? v?n ??ng, c?n ho?t ??ng t? m?c trung b?nh tr? l?n: • M?i l?n ?t nh?t 10 ph?t,m?i tu?n t?ch l?y 150 ph?t V? d?: ?i b? nhanh, ??p xe ??p, ?i b? th? d?c Mu?n v?n ??ng nhi?u h?n trong l?c ?i l?m c?ng r?t ??n gi?n: • Xu?ng xe s?m h?n m?t tr?m r?i ?i b? nhanh v? nh?. • ?i c?u thang, h?n ch? d?ng thang m?y. V?n ??ng th??ng xuy?n gi?p n?ng caoch?c n?ng tim ph?i, ki?m so?t c?n n?ng v? gi?m nguy c? b?nh m?n t?nh.H?y nhanh tay chia s? cho ng??i th?n v? b?n b? nh?! 泰文版 ▍???????????????????????????????????????????????????? A:?????????????????????????????????????? B:????????????????????????????????????????????????????????????? A:?????????????? ????? ???? “???????” ?????????????“??????????????” ????????! ??????????????????????????????“????????”???“????????”?????????????? ?????????????????????????????????????????????? ??????????????????????????????????????????????????????? ?????? • ??????????????????????????? 10 ???? ???????????????? 150 ???????? ???????? ??????????? ?????????????????? ?????????????????????????????–???????????? ??????????????? ? ?????? • ?????????????????? 1 ???????????????????????? • ??????????????????????????? ????????????????????????????????????????????????????????????????????? ????????????????????????????????????????????????????????????????????????????????????????? !