10,000 Langkah Sehari

Bersedia semua untuk yet another activity this weekend. Gambar atas ada rupa drill officer tak? Ecece.....perasan nak jadi drill officer eh. Ye la sesuai la dengan orang macam I yang tut, tut, tut dan tut ni kan. Hehehe... hanya yang tau je tau kan. Anyway, don't let the bad stuff bother us during weekend ni kan. Hidup kena ceria so mari kita ceriakan diri bersama kawan-kawan. Eh Eny ada kawan ke? Ooopsss..... again.....

This morning together with a whole bunch of KKLW Runners, I attended the 10,000 Langkah Sehari anjuran MySihat, Berita Harian and Kementerian Kesihatan. As some of you might already know, semua orang disarankan untuk berjalan 10,000 langkah sehari bagi mengekalkan gaya hidup sihat. Ok selain dari menjaga makan jugak la kan. Jalan 20, 000 sehari tapi dok makan lemak-lemak tepu, gula and garam sesuka hati pun tak elok jugakkan.

KKLW Runners ada Tok Ketua yang strict. Kononnya la kan. Tok Ketua kata sape datang lewat dari 6.45am dia nak buang baju. Wah berani ye Tok Ketua. So I pun apa lagi, gigih la menapak dari rumah ke Precint 3 tu pagi-pagi. Dah la sorang-sorang. Sekali bila sampai, I was informed that acara hanya bermula pukul 9am. Chett..... Penat je I jalan laju-laju sampai berpeluh-peluh pagi tu. Kalau tau baik I datang lewat sikit and jalan lenggang Mak Limah je. Tapi tak pe lah,datang awal boleh la bermesra lebih sikit kan.

Tok Ketua sedang mengedarkan kupon untuk goodies bag

Nampak segar aje muka pagi-pagi ni

Meriah jugak tapak event ni. Tak sangka the event would be this big

Antara the early bird. They even prepared breakfast. Gigih betul

Agak-agak apa la yang I tengah cakap tu eh? Tekun di Diana mendengar

We were discussing on how to reduce sunburn by using the aloe vera gel. What korang ingat kitorang keje nak bergossip aje ke?

Since event start lambat, we all jalan-jalan ke khemah yang ada to see if there's anything we can do. Antaranya ialah free BMI check. So apa lagi, gigih la semua nak check. All this free check up adalah antara benda yang I suka buat kalau ada event ni. Check darah la, BMI la, glucose level la and macam-macam. Kalau harap nak ke klinik untuk check up memang lambat lagi la kan.

Comparing each others reading

Mine. Although on a healthy side but kalau boleh nak reduce another 5kg

How to achieve the 10,000 steps daily

Please read all these pamphlet. Banyak info menarik ni

From Kelab Berbasikal Putrajaya

Warming up session with Jazzercise. Memang best. Terkinja-kinja I following them

Semua orang pun happy je berjazzercise

What are you all looking at? Oh ketibaan KKLW Runners yang lain...

Semua terduduk mendengar ucapan yang panjang berjela

Officiated by Health Minister

Amboi seronoknya Hasya kena lambung ye

Kyra pun ada

Tok Ketua dah bertukar menjadi Bibik Win

Ready to walk

This is what I've been saying all this while

Defeating the purpose of having smaller and smaller gadget invention

We were flag off around 9am. The event only mention on 10,000 langkah aje and tak specified whether to walk or to run so ada yang berlari and berjalan. Kalau I disuruh pilih, confirmed la I berjalan aje kan. Sedangkan event berlari pun I berjalan inikan yang tak specific ni. Tapi majority memang berjalan aje pun. Yang tak boleh blah tu, berjalan pun ramai yang nak mengelat ikut short cut. Kalau nak main tipu baik la tak payah join kan. Defeat the purpose of having that 10k steps target aje. What a shame....

Last time during SunMed Jogathon kan I ada beli pedometer. I tak sempat nak merasmikan lagi the pedometer and this morning baru la dapat guna. I started the walk with 2k steps already (sebab berjalan dari rumah and around the event site) but when reacing the finishing line, the steps count baru dalam 9k++ aje so in total the walk cuma dalam 7k steps and maybe the 10k steps tu after taking into consideration on steps for the whole day la kot. By the time I sampai rumah the steps counter is around 11k++ so I dah achieve the target for the day la kan. Yeay!

Anyway, lepas sampai finishing line, semua macam dah berpecah and instead of berehat-rehat, I terus ke khemah KBS. I wanted to get the goodies bag from KBS so kena la join the activities there. Dah la sorang-sorang sebab yang lain tengah lepak menghilangkan penat tapi belasah je lah. I joined 4 activities; mini golfing, ball kicking, hopscotch or tenteng and Wii sport bowling.

I don't play with balls so memang fail la. Sepak entah pape je

Yang ni of course la terer kan

Best jugak main bowling secara maya ni. I sikit lagi nak strike tau. Padahal real bowling tak penah main pun

Percaya tak I pukul bola masuk lubang? Nampak gaya kena daftar masuk kelab golf ni

I nak goodies bag from KBS tu sebab I nak the squeeze ball tapi dah habis la pulak. Tapi tak pe la, at least dapat gak try main-main kat situ kan. Kalau ada geng sure lagi kecoh. Went back to the group and saw them queuing for body health check up. Oh nak kena buat juga ni so sambung beratur kat sana pulak. Asyik beratur aje kejenya eh.

Jenuh jugak nak menunggu. Dah la panas

Take the reading first

Then mendengar what all that reading meant

Kalau ikut BMI I pagi tadi memang dah ok. Tapi body composition readings ni lagi detail and banyak benda nak kena jaga ni. So these are some of the readings:-

• Total body fat : 30.8% - Normal for female is below 30% and at my weight, height and age, mine should be around 19-23. Gulp! Banyak tu nak kena reduce
• Total body water : 50.6% - Normal for female is between 50-55% so mine is good la.
• Muscle mass : 33.3% - Normal would be 2/3 of our weight so mine is exactly at 2/3 rate but then the higher it is the better so kalau boleh kena naikkan the muscle mass
• Basal metabolic rate : 1059 - I can eat this much aje everyday for my body to function at the optimum rate. Kalau lebih tu yang berat akan cepat naik sebab makan more than the body need
• Metabolic rate : 35 years - Erk.... my body is older than my real age. Ada orang yang lebih kuat from me but the metabolic rate is way much older than the real age. Contohnya umur dalam 20++ tapi metabolic rate dalam 40++. Tapi ada orang tu lagi dasyat. Metabolic rate dia at 19 years. Sape la tu eh????
• Bone mass : 1.9kg -Dangerously low sebab for my age and weight, it should be around 2.4kg. This is the reason why I am so weak all this while. The stronger the bone mean the stronger the person is. Patutlah asyik tak larat aje sekarang ni. Even nak tukar the bed sheet pun terpaksa berhempas-pulas sebab the mattress adalah sangat berat (at least to me la). Fine I akan minum Anlene banyak-banyak and makan calcium supplement sekali.
• Visceral fat : 4 - Good rate is between 1-4 so I'm still good. Kalau dapat turun sampai 1 lagi bagus la kot.

Although people keep complimenting on how smaller I am now compared to few years ago but based on the above readings ada banyak benda yang perlu dikurang/ditambah in order to ensure that I am at a healthy body range. Fuh memang banyak nak kena buat ni. I need to study on all the above matter first. Nanti kalau rajin I'll share with you guys eh. Anyway, we didn't wait till the end. Penat and panas la. Tapi panas-panas pun ramai yang bersemangat ok. Tengok gambar bawah ni.

Apa lagi la yang diorang dok buat tengah panas terik tu???

Semangat ok sambung berjazzercise tengah panas terik tu. Confirm sekilo lemak terbakar tu. Hehehe....

So guys, rajin-rajin la join this kind of activities sebab selain dapat mengeluarkan peluh, sometimes ada banyak health based activities especially all these free check up yang dapat membantu kita mengenal pasti sejauh mana sihatnya badan kita ni. Orang kurus tak semestinya sihat and orang gemuk tak semestinya tak sihat. Get what I mean? So rajin-rajin la buat check up ye.

See you guys in Shape & Men's Health Night Run next week ok. Till then, walk that 10,000 steps daily ok.