• Walking
• Swimming
• Cycling/ exercise bike
• Dancing
• Water aerobics
• Pushups, dumbells
• Muscle strengthening exercise

Increasing your general physical activity is also helpful, e.g. taking the stairs instead of the lift, getting up to change the TV station instead of using the remote control, housework, and gardening.

Amount of exercise: For good health, you should be doing about 30 minutes of exercise at least 5 days per week. (For obese at least 60 min of exercise per day)
Reduce sedentary time – break up extended amounts of time spent sitting (90 min)

• Take three healthy meals at regular intervals. Add snacks in mid-morning and mid-afternoon (eg:1 fruit serving, 1 cup of non-fat milk). Do not miss your meals.
• Portion control is essential (eg: Rice 2cups/ Bread 2slices)
• Add more vegetables to your diet
• Limit sugars and sweets (sugar, juggary, candies, jam, desserts)
• Limit fatty foods, salt
• Alcohol intake should be in moderation (No more than one drink/d for adult women and no more than two drinks/d for adult men)