BEST WAYS TO STAY HEALTHY
BEST WAYS TO STAY HEALTHY
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PREPARED BY:
PREPARED BY:
DAYANGKU NUR SYUKRINA BINTI AWANGKU BOLKIAH
In the year of 2020, the world nation had declared a pandemic due to a deadly contagious virus, Covid-19. Thus, resulted in increasing of sudden death starting from 3 January 2020 to 12.37 am CEST, 26 April 2023, there have been 5,066,877 confirmed cases of COVID-19 with 37,011 deaths, reported to WHO. It brings a huge impact toward the country in many main sectors especially economic which resulted into a sudden increased on unemployment. But the main concern is health, aside from affecting our current health condition; Covid-19 also gave a post effect toward our health condition. “World Health Organisation (WHO) 28 March 2030” stated that “Most people who develop COVID-19 fully recover, but current evidence suggests approximately 10–20% of people experience a variety of mid and long-term effects after they recover from their initial illness. Although our current understanding of causes of post COVID19 condition and why some people are more affected is limited” The most common symptoms associated with post Covid-19 condition include fatigue, breathlessness and cognitive dysfunction. Thus, it may cause bad effects toward our daily routines and the most vital is it would affect our health in a long term condition.
Based on the statistics in the 2022, according to a survey conducted by a gym membership, around 52 percent of respondents in Malaysia between 25 and 35 old stated that they went to the gym several times a week. In the previous years, the same survey conducted and reported that 74.9% of Malaysian adults were physically active, a figure higher than the prevalence reported in the previous three surveys (NHMS 2006: 56.3%; NHMS 2011: 64.8%; NHMS 2015: 66.5%) (13–15, 27). Males (77.9%) were found to be more physically active than females (71.8%). (National Health and Morbidity Survey (NHMS 2019)
Based on statistics and research that were conducted from the past several years, says that the awareness toward health and fitness had increased especially after the pandemic. As the saying says “Prevention is better than cure” The government of Malaysia has made a several approaches to improve the Malaysian health care from the contagious disease and to increase awareness among Malaysian toward awareness of health. For example, during the pandemic, government oblige all Malaysia to take the Covid-19 vaccinations.
Image 1.0 Covid-19 Vaccinations type
Therefore, government and health organization in the whole country also has made a various approaches to implement health lifestyle in our daily life. Such as, increasing the number of sport and health facilities in certain areas, promotes healthy lifestyle through social media platform. As being fit and toned is the new trend, not only among teenagers and younger generation only. Wellness now refers to much more than just physical health; it also entails sounds mental health and stress-life style. Based on study conducted by “Ashish Sharma, M.D.,1 Vishal Madaan, M.D.,2 and Frederick D. Petty, M.D., Ph.D.3” says that exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.
Thus, what are the best ways to practise a healthy living?
Generally, most people know the common practice to lead healthy livings which are to consume healthy food, exercise, drinks plain water and avoid smoking and drug. But not all people know the proper ways to done all of it. People might know that they should consume based on the suggested food pyramid according to the country they lived in, but people didn’t know what are the sufficient amount of their macronutrient intake such as protein, fats and other. “Gavin Van De Walle, Jun 8, 2022” says on the Healthline article that the acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein.
The best ways to stay healthy
The common knowledge that we know about a healthy eating habits is to consume a healthy food, which it to eat more vegetables and fruit and to eat according the recommended food pyramid. As in Malaysia, the staple food is rice, thus the recommended food on the food pyramid are rice, vegetable and fruits but as in today doctors and health practices suggests to change the food pyramid from vegetables as the highest food they should consume to proteins as the highest tier in the food pyramid. The suggested micronutrients intake is 56 gram protein per day. Below are the food pyramids of Malaysia over the whole years.
From fitness view you have to consume food based on your body composition in order to reach a right and healthy body goals, different people have different goals, either to lose weight, maintain or to gain. Thus, health practitioners recommended four basics on your healthy journey, which are:
Proper Nutrition:
Proper nutrition is crucial for achieving optimal health and fitness. Eating a well-balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential. It is important to consume enough calories to support physical activity, but not so many that it leads to weight gain. Gym goers may recommend tracking macronutrients (protein, carbohydrates, and fat) to ensure proper fueling for workouts and recovery. Having a proper nutrient also means to take a sufficient amount based on your goals, body size and body composition. Either to calories deficit or calories surplus.
2. Regular Exercise:
Regular exercise is key to maintaining good health and fitness. Gym goers may recommend a combination of cardiovascular exercise and strength training to improve cardiovascular health, builds muscle, and increase overall fitness levels. It is important to have a well-rounded workout routine that includes a variety of exercises to target different muscle groups and prevent boredom.
3. Consistency:
Consistency is key to making progress on a healthy journey. Gym goers may recommend setting specific goals and establishing a routine to help stay on track. It is important to prioritize exercise and healthy eating habits, even on busy days or during stressful times. To reach our final goals we need to prioritize consistency even we have already get what we wanted but in order to stay in the shape we have to be consistent.
4. Recovery:
Proper recovery is essential for avoiding injury and achieving optimal fitness levels. Gym goers may recommend incorporating rest days into their workout routine, getting enough sleep, and taking steps to reduce stress levels. Recovery can also include activities like foam rolling, stretching, and massage to help alleviate soreness and improve flexibility.
Therefore, the most important factors that lead to healthy lifestyle is a strong mind as to stay consistent is the key to stay on what are we doing. Strong mind can help you to do what you want to do. To consistently going to the gym you need a strong mind that lead to your strong will. To resist and control yourself to eat a sufficient amount you also need a strong mind, to stop or prevent yourself from smoking and drugs are also a strong mind. Because if there’s a will, there a way.
REFERENCES
REFERENCES
https://www.healthline.com/health/fitness-nutrition/healthy-lifestyle-benefits
https://www.who.int/news-room/questions-and-answers/item/coronavirus-disease-(covid19)-post-covid-19 condition#:~:text=The%20most%20common%20symptoms%20associated,as%20work%2 0or%20household%20chores.
https://codeblue.galencentre.org/2022/12/29/recap-top-10-malaysia-health-issues-in2022/#:~:text=2022%20saw%20major%20health%20issues,a%20key%20question%20ent ering%202023.
https://www.freemalaysiatoday.com/category/leisure/health/2022/04/29/why-health-andfitness-are-trending-post-pandemic/
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
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