Article: Fitness

Fitness for Life, Not as Torture

By Sharon Ng Huey Yuek

We are constantly reminded that “a healthy mind comes from a healthy body”. Here is the question: where does health come from? Undeniably, robust health and optimum fitness comes from a balanced nutrition and sufficient exercise. However, the modern citizens are often caught in the rat race in their career and studies. Consequently, their health begins to suffer. Based on that statement, I must stress that there is definitely no excuse to neglect your fitness! Fitness is definitely not about exercising like a maniac or crash dieting to look like a supermodel.

The problem here is that: How can we stay as fit as a fiddle via nutrition and exercise? We are busy, right?

The truth is that we can actually achieve healthy lifestyles if we are determined to make some changes in our lives. As the saying goes, “a journey of a thousand miles begins with a single step”. Let us talk about nutrition first. Eating is part and parcel of our lives. Thus, I bet it will not be difficult if we begin the journey of fitness by eating sensibly. Nevertheless, we Malaysians are quite reckless of our dietary habits. Based on the latest statistics released by the Ministry of Health, Malaysia, around 63% of Malaysians are either overweight or obese, and 13.1% of the primary schoolchildren are on the same boat. The number of obese Malaysians is expected to skyrocket in the next few years. Worse of all, the typical Malaysian favorites, such as “nasi lemak” (coconut rice meal), pizza, burger and “roti canai” are highly packed with calories, which indicate that each food contains more than 300 calories!

It is sad that most of us carry the misconception that health food is bland and not delicious enough. In reality, the flavor of the food should not be the main priority when it comes to choosing food; it is the nutritional value that counts. We should practice a balanced diet at all times in order to maintain optimum health and avoid unnecessary diseases. Some of the diseases which are linked to unhealthy eating habits are obesity, hypertension, gout, diabetes and heart attack, all of which are fatal. It is advisable to eat according the food pyramid: eat more complex carbohydrates for energy, which come from food such as pasta, rice and potatoes; eat plenty of fruits and vegetables for vitamins and minerals to boost immunity; eat diary products and meat, which are abundant in protein and calcium to build tissues and strong bones; but consume fats and simple carbohydrates, sugar and salt sparingly. Nonetheless, the Food Pyramid is just a general picture of a balanced diet. The nutritional requirements vary between individuals; hence we have to eat accordingly and not to obey our cravings. Remember that we eat to live, and not live to eat.

Apart from basic nutritional needs, we should watch the type of food chosen and cooking methods as well. In this way, we can enjoy food that is both delicious and nutritious, as the saying goes, “killing two birds in one stone”. We are advised to buy organic food and shop for more greens. Organic food is pricey, but it is definitely worth the price in the long run because it helps to improve our health. This is due to the fact that it is planted without pesticides and chemical fertilizers. However, keep an eye on the organic food available as some unscrupulous businessmen label their inorganic greens as organic to rip their customers off. Thus, being able to plant our own vegetables is the best option. Besides being able to ensure that the greens are organic, we can even have the chance to exercise by farming our way to health.

Besides, we must always read food labels. Some of them are high in fats and calories, while the others may be loaded with preservatives, synthetic coloring and other food additives. As for the food preparation, refrain from excessive salt and sugar. Load on more vegetables and protein-rich food instead. Deep frying, roasting and grilling the food are definitely no-no for foodstuffs despite being so delicious that you will end up craving for more. Instead, try to steam and stir-fry your food so that they will contain less calories and free radicals. We can toss in some spices, shallots and condiments for that extra flavor. However, we must be careful of the amount of condiments used. Generally, almost all condiments, such as mustard, mayonnaise, soy sauce and beer are calorie-packed. We can also cook clear vegetable soup instead of vegetable tempura for a healthier change. There is no point to make tuna sandwiches, fruit and vegetable salads if you are planning to load on the full-fat mayonnaise, of course. In short, they key to healthy food is a variety of ingredients and suitable cooking methods.

Apart from that, eating habits play key roles to proper nutrition, too. Basically, we should refrain from eating excessively at a time. Besides getting a stomache, we may risk consuming excessive calories and being part of the statistics of obesity. Thus, we should chew our food slowly. According to a university study, it takes approximately twenty minutes for our brain to receive signals from our stomach that it is full. Hence, by chewing and preventing our food without haste, we can facilitate digestion and limit food intake. As for meals, we should emphasize on nutritious breakfast and light meals. We should avoid suppers and between meals. Thus, I must say that nutritious food and proper dietary habits come hand-in-hand to ensure that we eat sensibly and healthily.

However, apart from nutrition, we should not forgo exercise albeit our hectic lifestyles. As the saying goes, “All work and no play make Jack a dull boy”. Exercise brings numerous benefits to our fitness. One of the benefits is that it relieves stress. According to the Health Department of the United States, schoolchildren and adolescents are advised to spare at least an hour daily for exercise. By exercise, we can stimulate the brain to function efficiently and relax the body at the same time. It is time to get off the television and get your heart pumping, I guess.

Next, exercise helps to tone the body and burn excess calories. This is because it helps to develop and strengthen body muscles, thus the muscles burn the body fat in turn. Besides giving us an admirable physique in the long run, decreased fat content in the body means decreased risks in contracting cardiovascular diseases. By exercising, too, we can improve our cardiovascular health and reduce fatigue. Frequent cardiovascular exercises, such as jogging, swimming and brisk-walking increase the space in the ventricles in the heart, so that our body receives adequate oxygen to keep it running. Those who are underweight should carry out muscle-building exercises to increase muscle mass rather than body fat to achieve the desired weight. In short, exercise can improve our general wellbeing and give us a healthy weight.

Besides, exercise improves our mental health, too. Professor Cyrus Raji from Petersburg University, United States of America, stated that those who walk more than 1.2 kilometers are less likely to contract Alzheimer’s disease. Those who walk more than eight kilometers in a week have a larger brain capacity and better memory as well. Thus, we should exercise to maintain memory and improve concentration in our week and studies. Based on the evidences, there is absolutely no reason to lay back as a couch potato!

In a nutshell, we should know the benefits of eating nutritious food and exercising. The combination of both these health aspects is the formula for a happy and robust lifestyle. Hence, there is no excuse for us to pig out or stay sedentary. What is more, being healthy increases study efficiency and render us fit and fiddle. We may lead relatively busy lives, but health should not be neglected because it complements our lives perfectly. Your health is in your hands.