Vietnamese Aspire for Healthy Hearts: Be Active for a Healthier Heart

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Originally published by the National Heart, Lung, and Blood Institute (NIH Publication No. 02-5202). U.S. government work, public domain. Reproduced as archived reference, not current guidance.

Ngöôøi Vieät Nam Mong Muoán Coù Traùi Tim Khoûe Maïnh

Sieâng Naêng Hoaït Ñoäng Ñeå Traùi Tim Khoûe Maïnh

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute

Gia ñình, beø baïn, vaø nhöõng ngöôøi thaân laø voâ cuøng quyù giaù ñoái vôùi chuùng ta. Vì vaäy neân chuùng ta caàn giuùp ñôõ nhau trong cuoäc soáng vaø trong vaán ñeà chaêm soùc söùc khoûe. Baïn coù bieát beänh tim laø nguyeân nhaân haøng ñaàu trong vieäc gaây töû vong cho ngöôøi Vieät nam? Coù nhieàu caùch coù theå giuùp baïn phoøng ngöøa bò beänh tim. Vaän ñoäng thöôøng xuyeân laø moät caùch giöõ cho traùi tim khoûe maïnh.

Haõy Sieâng Naêng Hoaït Ñoäng Ñeå Ñöôïc Khoûe Maïnh.

Baïn coù bieát taäp theå duïc ñeàu ñaën raát coù ích cho traùi tim, trí tueä, vaø tinh thaàn khoâng? Hoaït ñoäng nhieàu khoâng nhöõng chæ giöõ cho tim vaø cô theå baïn ôû traïng thaùi toát maø coøn giuùp giaûm söï caêng thaúng (stress). Ích lôïi trong vieäc sieâng naêng hoaït ñoäng bao goàm

• Giaûm huyeát aùp.
• Giaûm môõ cholesterol trong maùu.
• Giaûm nguy cô veà beänh tieåu ñöôøng.
• Thö giaõn ñeå nguû ngon hôn.
• Caûm thaáy khoûe khoaén hôn.
• Laøm khoûe tim vaø phoåi cuûa baïn.
• Kieåm soaùt caân naëng cuûa baïn.

Toâi Phaûi Baét Ñaàu Nhö Naøo?

Taäp theå duïc ít nhaát 30 phuùt moãi ngaøy. Baïn coù theå taäp moät laàn 30 phuùt, hoaëc baïn coù theå baét ñaàu töø töø vaø ñaït ñöôïc 30 phuùt taäp moãi ngaøy baèng caùch taäp ba laàn moãi laàn 10 phuùt. Ñaây laø moät soá baøi theå duïc maø baïn coù theå thöû:

• Ñi boä nhanh, coù ích cho moïi ngöôøi töø treû ñeán giaø. Ñi boä vaøo buoåi saùng, trong giôø nghæ aên tröa ôû nôi laøm vieäc, hoaëc sau böõa aên toái.
• Bieán vieäc taäp theå duïc thaønh vieäc cuûa nhoùm! Ñeà nghò moät ngöôøi baïn taäp chung vôùi nhau. Thaùch thöùc moïi ngöôøi trong gia ñình vaø beø baïn luyeän taäp ñeå coù moät traùi tim khoûe maïnh hôn.
• Taäp theå duïc ôÛ nhaø. Taäp xung quanh nhaø, trong vöôøn, vaø khieâu vuõ ôû nhaø beø baïn ñeàu laø caùc daïng hoaït ñoäng theå duïc.

Choïn Moät Vieäc Baïn Seõ Laøm Ñeå Luyeän Taäp Tim Trong Ngaøy Hoâm Nay:

Ñi boä leân caàu thang thay vì duøng thang maùy.

Ñi boä ñeán nhaø baïn beø thay vì ñi xe.

Vui ñuøa chaïy nhaûy vôùi con caùi. Toâi giöõ gìn traùi tim mình ñeå taâm hoàn vaø traùi tim ñöôïc caân baèng. Söùc khoûe laø vaøng.

Vietnamese Aspire for Healthy Hearts

Be Active for a Healthier Heart

Our family, friends, and loved ones are How Can I Get Started?

very precious to us. That is why we Be physically active at least 30 minutes need to support each other in life and in each day. You can do 30 minutes all at

health. Did you know that heart disease is a leading cause of death for Vietnamese people? YOU can do

once, or you can start slowly and build up to 30 minutes each day by being active for 10 minutes three times a day. something to beat heart disease. Being Here are some examples of physical physically active is one way to keep a activities you can try: healthy heart. Walking, at a quick pace, can help

Be Physically Active. Be Healthy. Did you know that regular physical

everyone, both young and old. Walk in the morning, during your lunch break at work, or after dinner. activity helps your heart, mind, and Make physical activity a group spirit? Being active not only keeps effort! Ask a friend to exercise with your heart and your body in top shape, you—challenge your family membut it also helps to relieve stress. Being bers and friends to better heart physically active may help you health. Lower your blood pressure. Have a workout at home. Working Lower your blood cholesterol. around the house, in the garden, and Lower your chance for diabetes. dancing at a friend’s house are all Relax so you can sleep better. forms of physical activity. Feel more energetic. Strengthen your heart and lungs. Manage your weight.

Check Off One Thing You Will Do To Work Your Heart Today:

Take the stairs instead of the elevator. Walk to your friend’s house instead of driving.

U.S. DEPARTMENT OF HEALTH AND

HUMAN SERVICES Play actively with your children.

National Institutes

For more information, contact:

of Health

National Heart, Bethesda, MD 20824-0105

Institute

NIH Publication No. 02-5202

March 2004 Web site: http://www.nhlbi.nih.gov