Get Fit: Here’s How to Stay Healthy in 2020

Malaysians should be getting enough of number 3

In the light of the recent influenza and coronavirus outbreak, ask yourself these questions: How healthy is your lifestyle in 2020? Are you still binging on processed snacks after a heavy meal? When was the last time you went for a jog?

Because we care about your well-being, we took the initiative to list down things you need to do to stay healthy this year:

1. Eat better – not less (add more greens to your nasi campur!)

Eating right doesn’t mean you have to sacrifice your nasi lemak, pisang goreng cheese or sushi. It simply means that you need to balance your diet out with a combination of different food that provides a variety of nutrients. On a plate of nasi campur, make room for vegetables and maybe fruits besides the rice and protein. This way, you can reduce your risk of getting cancer, stroke and heart diseases.

In losing weight, your eating habits are much more crucial than your gym routines. Don’t starve yourself. Just eat a balanced diet and make sure your body gets the most goodness from the food you eat. Like this guy:

2. Get your flu jab (time to put up a fight)

In order to secure yourself from influenza, we suggest that you get yourself a flu shot. On top of preventing you from getting the flu, the shots can also protect the people around you, especially the vulnerable ones like pregnant women and children.

However, not everyone can have access to the shots. The Ministry of Health has recently addressed the shortage of flu vaccine. So, if you’re feeling unwell, seek advice from a certified doctor who will then decide whether or not you need the flu shots.

3. Get enough sleep (stay away from gadgets before bedtime!)

Sleep is an essential part of our lives, but Malaysians are having less numbers of sleep hours these days. According to the 2018 National Sleep Survey, nine out of 10 Malaysians admitted that they’re suffering from one or more sleeping problems, mostly due to stress, a hectic lifestyle and electronic devices.

Electronic devices? That means you need to get yourself off Twitter, Facebook or Instagram and go offline before resting. And no PUBG or Mobile Legends either. Manage your screen time wisely; maybe then you’ll get the quality sleep you need.

4. See a counsellor (perhaps you can start with the Befrienders?)

Everyone talks about the health of the body. But what about the health of the mind?

This year, mental illness is expected to be the second biggest health problem affecting Malaysians after heart disease – and that’s a worrying sign.

If you’ve been feeling blue, talk to someone or seek counselling. Start with a heart-to-heart with your Mama and Papa, or if you’re not comfortable, with other loved ones. But remember, you’re not alone in dealing with mental health problems, okay?

5. Exercise more (cue ‘Standing in the Eyes of the World’ song)

Most of us are busy with work or school, but it’s never an excuse to skip exercising. According to WHO, adults aged 18–64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week, but for additional health benefits, increase such physical activity to 300 minutes per week. You don’t have to stick to just jogging. Maybe invite your friends for a game of futsal, or even a hike up Bukit Broga.

We’re not asking you to train like Lee Chong Wei or Sazali Samad. Once or twice a week of proper exercising should suffice. But if you want to go all the way…no one’s stopping you.

For more wholesome content like this, keep checking out our latest stories!