1、 Stay Active and Feel Better! Physical activity is good for your whole family. Yuav tsum nquag dlha ua si hab nyob kaaj sab lug! Kev dlha ua exercise yog ib qho zoo tsua koj tsev tuabneeg sawv dlawg. Do any of these situations sound like your life? Cov lug nraag qaab nuav puas raug koj hab? “I alway
2、s feel so tired and worn out.” “Zoo le kuv pheej saab taag le xwb.” “My whole family is putting on weight. I know we better do something soon.” “Zoo le kuv tsev tuabneeg rog kawg tuaj lawm. Kuv paub tas kuv yuav tau ua qee yaam lug tiv thaiv tsi txhob pub kuas peb sawv dlawg rog rog.” “Walking up tw
3、o flights of stairs leaves me out of breath.” “Taug kev nce ntaiv xwb los tub ua tsua kuv saab kawg le lawm.” “When my husband and I were first married, we would take long walks every day and go dancing. Now all we do is sit in front of the television.” “Thaum kuv hab kuv tug quaspuj wb nyav nyuas s
4、ib yuav, wb nquag moog taug kev hab moog las voos ua si. Tab sis taam sim nuav wb tsua yog nyob huv tsev saib TV xwb.” “I dont have an extra half hour every day to exercise.but I know it is good for my health. “Kuv yeej tsi khoom lug dlha ua si kag letabsis kuv paub has tas exercise yog ib yaam kws
5、zoo tsua kuv lub cev.” Get activefeel better! Yuav tsum nquag dlha ua si txhaj le yuav nyob kaaj sab lug! Make physical activity your solution to feeling tired, bored, and out of shape. Find time. It is never too late to make a commitment to a healthy heart and healthy body. Add activity to your dai
6、ly routine. Include your family. Children and adults should do 30 minutes or more of moderate physical activity each day. Nws yeej tsi lig tsua koj le, yog has tas koj xaav kuas koj lub sab hab lub cev noj qaab nyob zoo muaj zog. Yuav tsum muaj ib txuj kev dlha ua si kuas tawm fws lug tsua koj tsev
7、tuabneeg sawv quas dlawg ua. Cov laug hab cov mivnyuas yaus yuav tsum tau ua exercise le 30 nathis tauj ib nub twg. Start by adding movement to your daily routine. Yuav tsum pib maaj maam dlha ua ntej. Get off the bus one or two stops early and walk. Yuav tsum taug kev kuas deb tsawv moog tsev los y
8、og moog haujlwm. Park your car farther away and walk. Nreg koj lub tsheb kuas deb zog es maam taug kev moog tsua qhov koj xaav moog ntawd. Use the stairs instead of the elevator. Siv ntaiv, es tsi txhob siv lub elevator. Dance to your favorite music. Seev cev tsua txuj nkauj kws koj nyam tshaaj. A H
9、ealthy Roads Media project www.healthyroadsmedia.org Stay Active and Feel Better Hmong Last reviewed 5/2007 It is easy to build up to 30 minutes of physical activity each day. You do not have to do 30 minutes of activity without stopping. You can take a 10-minute walk during your lunch break. You ca
10、n take another 10-minute walk with your kids after work. Then dance to the rhythm of your favorite music for 10 more minutes while dinner is cooking. Just so it adds up to 30 minutes each day. Turn exercise time into a fun family activity. Jump ropes, go skating, or walk with your family. Invite a f
11、riend to do aerobics with you. Start slowly and build up to a good pace. Before you know it, you will have the energy to do an activity for a full 30 minutes Ua exercise le 30 nathis tauj ib nub twg yog ib yaam yooj yim heev. Yog thaum koj ua exercise le 30 nasthis lawm, su miv ntsiv los yeej tau.Th
12、aum kws koj muaj sij hawm moog noj su, taug kev le 10 nasthis. Thaum koj ua num taag lawd coj koj cov mivnyuas moog taug kev le 10 nasthis, hab seev cev le 10 nasthis ces tub yog 30 nasthis lawd. Muab kev ua exercise tig lug moog ua ib qho kev lom zem. Dlha yaa ua si nrug mivnyuas, moog caij khau lu
13、g, los yog taug kev nrug koj tsev neeg. Coj koj tug phooj ywg nrug koj moog dlha ua si. Maaj maam pib ua ntej, tog koj paub xwb, koj yeej muaj zug moog dlha ua si le 30 nasthis tauj ib nub twg lawm. Add these benefits of physical activity to your life: Yog koj nquag dlha ua si, nwg yuav zoo tsua koj
14、 raws le cov nrag qaab nuav: strengthen your heart and lungs yuav ua tsua koj lub sab ntsws ua hauj lwm zoo zog tuaj lose weight and control your appetite ua tsua koj muaj zug hab qaab lus noj mov lower your blood pressure ua tsua ntshaav dlha zoo, hab tsi muaj ntshaav sab lower your blood cholester
15、ol ua tsua cov roj txhaws hlaab ntsaa nqe sleep better ua rau koj pw zoo reduce your stress txo txoj kev nyuaj siab muaj zog tshaj qub Are you ready to begin? You can start exercising slowly if you do not have a health problem. If you have a health problem, check with your doctor before starting an
16、exercise program. Make physical activity a part of your family life today, so you can live a long and happy life! Koj puas tau npaaj tau moog ua exercise? koj maaj maam pib ua ntej yog tas koj tsi muaj teeb meem tsua huv koj lub nrog cev. Tabsis yog has tas koj muaj teeb meem tsi xis nyob, koj yuav
17、tsum tau moog ntsib koj tug kws khumob ua ntej tso. From the Hmong Health Education Network Healthy Heart modules. 2007. Adapted from the National Heart, Lung and Blood Institute Easy-to-Read Heart Health series. Available for use as a public service at www.hmonghealth.org. May be copied for non-profit educational use. Muab los ntawm Hmong Health Education Network Healthy Heart modules. 2007 Muaj tsua sawv dlawg siv nyob huv www.hmonghealth.org. Tej zag kuj muaj luam tsua cov coj moog qha kev paub tsua lwm tug dlawb hab.
