I am lazy, and I prefer doing easy workouts without exercise equipment. Though the only workout that I like is speed walking, I force myself to exercise for the sake of health and also to maintain my weight so that I can fit into my clothes. Seems petty, right?
This is serious business, especially for a short person like me. I’ve seen many petite/short/vertically challenged persons who have become too heavy for their legs to carry. I would hate for that to happen to me due to my own laziness or lack of control over food. So far, my tactics have worked – I can still fit into most of my clothes from a decade ago. And I still keep my baju kebaya from my wedding day – just to remind myself how much I have grown since. I was so small, tiny and slim then!
A Nation of Overweight Persons
Besides economic uncertainties, obesity is plaguing our nation. Yes, it seems that since my last post about my favourite tummy trim workout in 2014, which mentioned the fact that Malaysia is ranked number 1 in South-East Asia for both obesity and diabetes and number 6 in Asia Pacific region for obesity, our nation HAVE NOT SHOWN MUCH IMPROVEMENTS. We are a nation of overweight and obese people, part of a global epidemic.
True, some of us are obese due to medical conditions such as hypothyroidism, cushing’s syndrome, depression or due to taking certain medications. But the rest of us have almost no excuse to lose control over our body – especially when it is due to over-eating or lack of exercise. The fact is, if we lose control over our body, we may also end up losing control over other aspects of our lives. It is easier to gain weight than to lose weight, so prevention is better.
An article in the National Center for Biotechnology Information states that Malaysia is ranked as Southeast Asia’s fattest country according to recent reports by the WHO, with the percentages of overweight or obese men and women being 43.8% and 48.6%, respectively.
Why should we be bothered about it? We should be concerned because:
Numerous reports have shown that various non-communicable diseases (NCD) such as cardiovascular disease, type II diabetes mellitus, hypertension, dyslipidemia and certain types of cancer were related to overweight/obesity, which can further enhance the burden of diseases and the mortality rate. – Physical activity and overweight/obesity among Malaysian adults: findings from the 2015 National Health and morbidity survey (NHMS)
Sure, that survey was in 2015, maybe we have improved? Unfortunately, NO. Malaysia still has the highest rate of diabetes in Asia and one of the highest in the world, according to recent news.
Cautionary Steps to Take
So what can we do about it? Take care of our health and mind our food. Know your BMI – I have shared a few important calculators in my previous post (BMI, bra and body-fat calculators), please check it out here.
I know it’s not easy, especially if our work involves functions where there are lots of delicious buffet spread. In my opinion, working makes it even harder to maintain a healthy weight. I know, because I was a housewife for a few years when I was able to eat healthily and sparingly. But it’s not impossible to control health while having lots of opportunities to enjoy hotel buffets.
It’s minding all the usual routines. Choose to eat more fruits and veggies. Drink sufficient water. Workout a bit. Walk more. Climb up the stairs whenever you have the chance (hate it, but I’ve no choice because my office is at the 3rd floor). Better still, run up the stairs! Pusing-pusing shopping malls (minus extravagant purchases), if you have to. Offer to take care of someone’s exuberant toddler at the playground and you’ll be running and sweating in no time.
And don’t be afraid to see the doctor – get a thorough medical check-up or at least do the basic blood/urine tests. Make sure your cholesterol level, blood-sugar level, etc., are ok. I did the test last year when my BP became erratic, and got positive results after applying and maintaining some easy tips.
Being unhealthy makes it harder on our family and also interferes with the performance of our duties at home and at work. So, choose health!
Easy Workouts Without Exercise Equipment
Speaking of workout, here’s an easy workout video that I’d like to share. I do this when I want to ensure that I can fit into my baju kurung moden. I’ve got a dinner function last night and I started this workout last Sunday. It’s only 7 minutes of intense workout, 7 days straight. Best done in the morning, before breakfast. No equipment necessary except for an exercise mat. And I fit into my clothes nicely despite eating as usual.
At the end of the intense workout, my body always felt warm, and my legs hurt. That means, it works. So, be forewarned – the body will ache afterwards, if you’re not used to it.
After a week of that, I always switch to a different workout. Among my favourites is this:
That is just the short clip, about 10 minutes. But there is also an extended version, if you like. But I have not attempted the full-length workout – I tried but failed. I am not that athletic nor ambitious.
Another workout that I sometimes do is based on these books that I bought at Book Xcess a few months ago.
It’s a quartet, a 4-in-1 set. My favourites are the Flat Tum and Stretching.
The books provides explanations such as the purpose of the movements and include tips and advice. And there’s always an assessment at the first few pages, so that we can monitor our progress, whether the workouts are effective or not. These books are lovingly plastic-wrapped by me.
Hopes and Suggestions
Seeing that obesity and NCD are matters of national concern, I hope the Government would consider subsidizing fruit prices. You know how expensive fruits can be nowadays. Or encourage Malaysians to grow fruit trees at home by subsidizing seeds. Or why don’t we have fruit trees at public parks and schools so that Malaysians can eat fruits for free? Imagine that – plucking mangoes, rambutans and bananas at public places and schools! Wonderful picnic spots! And our kids can climb trees and eat fresh fruits any time – we get healthy students! 🤩
Besides that, what about tax deductions for purchase of sports shoes or equipment? Wouldn’t that be nice…