ZUNTHLUM LEH EXERCISE

Zunthlum

9.ZUNTHLUM leh EXERCISE

Nitin kan chet velna bakah kar khatah minute 150 tal exercise lak hi kan taksain a mamawh.

Eng vangin nge exercise kan lak ang?

• Sugar control-na ṭha tak a ni.

• Rihna paih /thau paih nan a ṭha.

• Mi a tiharh vangin awm a tinuam.

Engtin nge exercise kan lak ang?

Mahni phak tawka Goal thlan.

1. GOAL - Kâr khatah minute 150

Hun remchang in siam ang che. Entir nan

• minute 30 chhung kar khatah vawi 5

• minute 15 chhung kar khatah vawi 10

• minute 10 chhung kar khatah vawi 15.

2. Exercise lak ni tur bituk

🔲 Monday 🔲 Tuesday 🔲 Wednesday 🔲 Thursday

🔲 Friday 🔲 Saturday 🔲 Sunday

Nikhat ah minute _________ kar khatah ni __________

3. Mahni nuam tih dan taka insawizawi

• Zing leh tlai walk te.

• Youtube lama exercise video hmanga insawizawi.

• Hla duh zawng ngaithla paha lâm

• Mahni infiamna ngainat zawng taka infiam. Entir nan - badminton, football leh a dangte.

4. Zunthlum Diary ah minute engzat nge exercise kan lak ziah luh tur.

Kar khata minute 150 a kan ṭan nghal theilo anih pawhin

1. GOAL - Nikhat ah minute 10.

2. Exercise lak ni tur bituk

🔲 Monday 🔲 Tuesday 🔲 Wednesday 🔲 Thursday

🔲 Friday 🔲 Saturday 🔲 Sunday

Nikhat ah minute _________ kar khatah ni __________

3. Mahni nuam tih dan taka insawizawi

• Zing leh tlai walk te.

• Youtube lama exercise video hmanga insawizawi.

• Hla duh zawng ngaithla pah a lâm

4. Zunthlum Diary ah minute engzat nge exercise kan lak ziah luh tur.

Engtik nge him takin kan exercise ang?

• Exercise lak hma darkar 2 chhung talin thil ei tur.

• Sugar hniam a awm thei a, ei tur pai ṭhin ang che.

• Zunthlum i nei tih hriatna ID pai thin ang che.

• Sugar san lutuk emaw BP san lutuk chuan exercise lak rih loh a him zawk.

Engtin nge ka Nunphung hrisel zawkin ka thlak ang?

A hnuai a mite ah hian bulṭan nan a i zawm theih tur han chhinchhiah teh le:

• Ke a kal theihna ah chuan lirthei hmang lova ke a kal.

• Phone a mi kan biak laiin thu mai lo in kal kual thin tûr.

• Inchhunga chet tam ( pangpar tui pek, motor sil, chaw ei na seng fel, etc)

• Naupang infiampui.

• Kan kal duh na aia hlaa motor park a, kan kal tumna ke a pan.

Chaw ei kham sugar sâng lutuk ven dan

Thu nghal mai lovin minute 10-15 vel /tei kual ṭhin ang che.

Engtin nge ka zawm ang?

• Chaw eina seng fel.

• Pangpar tui pek.

• Kal paha phone hman.

• News en paha vei.

• Dawr a mamawh lam khawm.

American Diabetes Association 1–800–DIABETES (342–2383) www.diabetes.org