Mind & Body Fitness

Topics covered during talks / practical sessions

  1. Fitness and your profession
  2. Active Lifestyle - Creating unlimited Energy
  3. Balanced Diet - Say NO to Fat
  4. Daily nutrition for everyone - Never Hungry , Never Full
  5. Heart and Exercise - Be kind to your heart
  6. How and Why of Exercise
  7. Lower back injury prevention
  8. Exercise as a Stress Relief
  9. Fit for Work
  10. Flexibility for Injury prevention - 7 days a week for upper body
  11. Exercise as a prevention against Cardiovascular Diseases
  12. Coping Work and Personal Stress
  13. Aerobic conditioning - without injury
  14. Feel better - Look better

Fitness Tests

  1. UKJK (Ujian Kecergasan Jasmani Kebangsaan) National Physical Fitness Tests
  2. Physiological Age Tests

Exercise Workouts

  1. Stretching
  2. Fitness Walking / Jogging
  3. Aerobic
  4. Gym exercises
  5. Exercise during work
  6. Stress Relief Exercises
  7. Relaxation Techniques

Balanced and Healthy Diet

In this lecture, the various aspects of nutrition will be discussed. A balanced diet containing the right proportions of carbohydrates, proteins , fats, minerals and vitamins will be stressed. Food which is high in cholesterol and saturated fats must be avoided. At the same time to prevent overweight , calories must be considered in the food that we consumed. High calorie foods will be identified and recommendations for a healthy diet will be given.

The How and Why of Exercise: This topic looks at the reasons why we should exercise. The high mortality rates amongst the population can be attributed to modern living which forsake physical exercise and increase in stress. The sedentary lifestyle must be curtailed so that active living can be a way of life. The ways in which we exercise will be shown so that it can be done safely and with the maximum benefits. Exercises which are contraindicated and dangerous must be avoided so that everyone can participate in any physical activity.

Exercise as a Deterrence against Cardiovascular Diseases - Understanding Medical Reports - The Heart and Exercis e These 3 topics cover a wide array of information on the heart and how exercise can make the heart healthy. The benefits of exercise on the heart will be discussed from the physiological and clinical aspects. It has been shown that exercise can be a prevention against cardiovascular diseases. The negative effects of smoking on the heart and the body will be highlighted. The medical reports , if available , will be discussed. The main area of discussion will be on the cholesterol and fat levels, blood pressure , glucose concentration in the blood. Other measurements will also be discussed.

Effects of Exercise on Sexual Health

Exercise has be shown to benefit sexual health in many ways. For males, the occurance of Erectile Dsyfunction or ED has been shown to be less for those who exercise regularly when compared to those that are very sedentary. This is due to the efficient general blood flow and the feeling of well being for the exercisers.For the females , being physically fit can bring back the youth and vitality in life. Proper exercise will delay the onset of effects of aging including the reproducutive function. Physically fit mothers have healthier babies , easier deliveries and less painful episodes during childbirth. A fit person is a person whose body is able to fuction at its most efficient level.

The Art of Stretching - Gym Exercise

These 2 topics will look at the way in which stretching can be done in an optimum way and what exercises can be carried out safely in the gym. Stretching enhances ones body suppleness thus enabling body movement with agility and flexibility. The gym can be a place to do exercise in a convenient environment where equipments can help in developing stamina and strength. However proper safe exercises must be done to exclude injuries.

Work and Personal Stress

Stress is one of the most important factors affecting productivity in the workplace. With stiff competition, top management expects the best from its employees resulting in pressures and work exhaustion. Stress is highly personal and cannot be dealth with simply by teaching people to cope better.

A person with his own personality is the most important aspect which has to be looked into. His perception, understanding , initiative , motivation and attitude has to be addressed. With all these considerations these sessions are designed to help people increase productivity through improved health , positive mood and job satisfaction , and through the reduction of tension ,burnout, physical symptoms of stress and negative mood. Stress management training is now recognised by employers as a way to make a positive contribution to the health of their employees. This can lead to reduced absence levels, improved morale and the ability to cope more easily with change.

UKJK test results and Exercise Prescriptions - Active Lifestyle The UJKJ results will be analysed individually to see the participants weaknesses and strengths for each fitness components. The components which are already good will have to be maintained and the weak components have to be be improved. Proper exercise will be prescribed to improve on the particular components. In addition, participants will be shown on how to monitor their exercise performance themselves. Motivation to lead an active lifestyle has be emphasized. Exercise, proper diet and the ability to manage stress is the key to a healthy , fit and meaningful life.

At the end of the course, participants will be able to:

  1. Be aware of the importance of wellness as prevention against diseases and personal well being
  2. See how wellness will contribute to work productivity
  3. Able to exercise in a safe manner
  4. Follow an active lifestyle
  5. Have a healthy and balanced diet
  6. Cope with everyday stress
  7. Adopt life-style changes for stress prevention


  1. Lectures
  2. Discussion
  3. Physical Exercise

Target Participants: Corporate personnel at all levels


  1. Dr. A Wahab Kosai: Exercise Physiologist
  2. Hanizam Abdul Ghani: Clinical Psychologist, HUKM
  3. Suhardi Alias: Sport Nutritionist, Majlis Sukan Negara
  4. Apau Muzaffar Harun: Fitness Coordinator, Bank Negara Malaysia
Mind & Body Fitness