Being healthy should be part of your lifestyle as a whole, not just a resolution for New Year. Dr Lum (2018) stating that Malaysia is the fattest country in Asia with around half of the population being overweight or obese. Malaysians’ busy lives can be problematic for the wellbeing of families. It can be difficult to find time to be physically active by rushing to and from school and working. We can also fall into the trap of preferring unhealthy snacks and take-away food or watching TV or in front of a computer during our free time.
Such decisions, however, can be dangerous to the health and to the safety of our children both now and in the long run. This is why stopping and making a conscious decision to follow a healthy lifestyle is so critical.
Malaysians should take this chance to make a difference and change for the healthier option. Better late than never, right? ‘Healthy living’ means that both physical and mental health in a person is in harmony or function well together.
Physical and mental wellbeing are closely linked in many cases, so an improvement whether it is good or bad in one affects the other directly. There are many factors that play a part in staying healthy. Good health, in effect, can reduce the risk of developing certain conditions. These include heart disease, stroke, cancers, and accidents. There are three steps how Malaysians can maintain a healthy lifestyle which are setting small goals along the way, drink water and eat well and exercise.
The first steps how Malaysians can maintain a healthy lifestyle is setting small goals along the way. It is a known fact that Rome was not built in a day and with that ideology, Malaysians also cannot accomplish major health goal in a short amount of time. Malaysians can start by setting small goals that can be accomplished. Those smaller targets will help them stay focused every time they meet it, serving as little glorious milestones. It is convenient for them to follow a routine or set up plans on what to do for future reference and making sure that they are on a right track of the healthy lifestyle they want to achieve. Setting small goals along the way can also helps make it a habit to see the brighter side of life at all times. It is surprisingly therapeutic when people know what they could do in order to achieve something and knowing that it is not hard nor easy journey making them feel that they can actually looking forward to the progress. This is the perfect first step for beginners who want to achieve healthy lifestyle as it will make it easier to refer.
Eating healthy and exercise are important too but setting purposes to achieve it is more important. In this globalization era, people can also use an app to keep tracking the food intake and exercise habits, and get on the scale once a week. Malaysians want to keep an eye out for weight gain or loss because the new goal is to maintain and improve their health. When they use an app to keep a digital diary, they can easily look back on their patterns and identify unhealthy habits before it cause them to get too far off track. Even if they find themselves in the worst situation, there is always an upside to it, something good and positive such as the future result of maintaining a healthy lifestyle. Dealing with mental health is as significant as physical health because if you are in a despair condition, how can you think about managing yourself? In conclusion, the expectations they set for themselves determine what steps they need to take and the timetable they set to accomplish them and always be positive on things.
In relation to the first step, Malaysians can drink water and eat well in order to maintain a healthy lifestyle. Malaysians can improve their well-being and save money by drinking water throughout the day. Rosenberg, Popkin and D’Anci (2011) claims that water is a vital nutrient whose absence within days will be lethal. It is actually proven that drinking enough water a day can helps you losing weight and stay in shape. A person also can feel full just by drinking water and helps with digestion too. How much water can an individual drink a day? There is no one-size-fits-all solution. Dr Seifter (2018) says that water intake needs to be individualized and that you should check with your doctor to make sure you get the right amount. Always note that sugary drinks can result in weight gain and inflammation that can increase the risk of developing diseases like diabetes. Water can flush the body’s toxins, increase the brain function, strengthen muscles, regulate weight gain, and manage body temperature and fluids. However, a person should know that when their water intake does not equal their output, they can become dehydrated. Another point that is related to drinking water is eating healthy. Healthy eating is part of being healthy. The one we have heard many times before is the most important healthy eating tip. ‘People have to eat a balanced, healthy diet.’ A balanced diet is one that includes all the macro-nutrients that your body needs for each meal. Dr Davis (2018) shares some tips on how Malaysians can eat well and healthy.
First, eat three healthy meals a day that are known as breakfast, lunch and dinner and remember that dinner does not have to be the biggest meal. Controlling their own portion sizes is what important. The majority of food consumption should be healthy foods for example fruit, vegetables, whole grains, and low-fat or fat-free dairy products. Moreover, cooking foods above 165 F can kill most harmful bacteria and other pathogens. If people choose to consume uncooked foods such as fruits or vegetables, they should be washed thoroughly with flowing and safe drinking tap water right before eating. It is a known fact that drinking enough water and managing calorie intake is more important before exercising as it plays a bigger role in our body. In conclusion, you are what you eat. Drinking enough water and eat a balance diet are really important for our body to function well and maintaining good weight.
Last but not least, exercise is the last steps how Malaysians can maintain a healthy lifestyle. Malaysians need to maintain a regular exercise routine. They do not need to force themselves into intensive gym workouts, but they need to be as active as possible. Do what you are allowed to do with your body. Find out what your own body could take is important factor to keep in my mind as Malaysians are all different and what works for others might not work for them. Hang in there and they can finally find what works. It will be hard to do at first but as time goes by, people are enjoying on what they do as they know it can benefits them in the future. In addition, engaging in physical activity every day for at least 30 minutes can help Malaysians to be healthy. People have to exercise if they want to live well and live longer.
Exercise can be broken down into sessions of less than 10 minutes. To avoid injury or excessive soreness or fatigue, start slowly and proceed gradually. Over time, they can increase their exercise time up to 30 to 60 minutes a day in comfort of an individual. Nearly any kind of exercise such as resistance, water aerobics, cycling, walking, swimming, weights and yoga is beneficial to everyone. Studies show that even 10 minutes of workouts make a difference. Gordon (2019) states that researcher found out in a research that showed when overweight or obese, inactive women began exercising an average of 72 minutes a week, they increased their peak oxygen intake by 4.2% compared to women that do not move at all. A major contributor to a healthy lifestyle is physical activity and exercise; people are made to use their bodies, and disuse contributes to unhealthy living. Unhealthy lifestyle can be seen in obesity, fatigue, lack of stamina, and poor overall health which can encourage the development of disease. To conclude, it is in point of fact an obligation, not a privilege, to make time for physical activity.
In conclusions, setting small goals to be follow, drinking enough and eat a balance diet and doing physical activities are the steps Malaysians can do to keep up healthy lifestyle. Healthy lifestyle is defined as a lifestyle that has a positive impact on the individual, family and community. It is important for an individual self-esteem and self-image to feel good about their owned self and take care of their health. Keep the lifestyle healthy by doing what is right for their body. Waehner(2019) states that thinking at all that might go into a healthy lifestyle, you can see just how challenging all these aspects are in our current world. To be fair, Malaysians do not have to change everything all in one set of time. In fact, making small changes is the trick to a healthy living. Keep going because small changes do matter. Keep in mind that it is not just a short-term goal to preserve optimal health. View a healthy lifestyle as the key to the long-term health, and set goals that will help people stay safe regardless of what life can bring.