By Ainul Fatihah Mohd Sharir
We all came up with a grand plan or two up our sleeves as a new year
begins. Trying to get fit and healthier
has been the most popular resolution but after a day or two, everything is
turning back to where it was. Well, this kind of resolution is a bit like
babies, they are fun to make but it is hard to keep up the enthusiasm months
after you have swept up the confetti. Nonetheless,it is not impossible.
Physical wellness has a few components in it which includes diet and
exercise. Well, talking about diet , we are from a nation that just love food
so much. We talk about food, we gather for food, we keep pictures of food and
we even get homesick because of food . Our food is just so savoury fatty
delectably delicious which is because they are rich in everything; coconut
milk, salt, sugar, oil, oil and oil. Tastewise, no doubt the food going to be
fantastic but we put too much of these in our cookings that they messed up with the nutritional value
in the whole food itself. Ideally, we
should make our food as clean as possible and avoid deep frying everything.
Speaking from the view as a student, we always turn to refined
processed food like biscuits and chocolates for comfort, relief or as a reward after
flipping the lecture’s note a page or two. This positive reinforcement to make
us ‘focus’ in studies is just a ludicrous excuse. Always opt for a more natural option like fruits or nuts for snacking
in between studies or just drink a lot of water. Another thing you can do
to drift off the mind from hyperphagia-ing over those sugary stuff is to do
some simple exercises like a set of
push-ups or walk up and down the stairs. Doing some physical activities for a couple of minutes is just as good to
stimulate your alertness and refresh the mind compared to snacking.
With the student budget, we avoid buying fresh food like fruits,
vegetables and especially fish, while on the other hand, the packaged refined
processed food like biscuits are really cheap. Well, nothing can be done here
except to stop being a cheapskate and start to invest in your health which is
far more precious than a temporary pleasure. Also, students tend to ditch on
breakfast and have a big meal before going to bed. When
we awaken, cortisol levels are at their highest point of the day. To lower
blood cortisol levels requires nutrient intervention, and if we do not consume
nutrients upon awakening, cortisol will remain elevated until we do. This will
result in a prolonged breakdown in muscle protein, which on the long-term has a
significant impact on the fitness status of the athlete. In addition,
maintaining an elevated blood cortisol level will promote fat storage,
particularly in the abdominal area and stimulate appetite. Therefore, start your day with a good breakfast.
The concerns like a busy schedule can make exercise more challenging
to be maintained, for most people, the biggest barrier are just mental. We get
easily discouraged and the motivation quickly flames out. In order to make
exercise a regular habit, we must create
good reasons and measurable goals. Talking about reasons, exercising is not
just about losing weight but it should be seen as something beneficial to be
incorporated into your daily life :
- - A channel to de-stress after hours of studying. Endorphins make us feel good for the rest of the day
- - Improve circulations especially to the brain
- - Promote a good quality of sleep. Make us less tired the next day
- - More movement helps us to feel more efficient and productive
- - Boost self-esteem especially those who with anxiety issues.
If your workout is unpleasant or makes you feel
clumsy or inept, you’re unlikely to stick with it, so set a measurable goal. Pick activities that fit your lifestyle,
abilities, and taste. It’s better to start with easy exercise
goals you know you can achieve. As you meet them, you’ll build self-confidence
and momentum. Then you can move on to more challenging goals. I would also recommend
a trigger which are simply a reminder,
a time of day, place, or cue—that kick off an automatic reaction. They put your
routine on autopilot, so there’s nothing to think about or decide on.
Most of us think that the walk we’ve done in
the hospital or to classes are just enough to keep the body moving. Well, that
is just the basic activities of a typical human life. Our heart needs a challenge, to pump at a different
rate and our muscles need a good resistance. Exercising is always about
challenging your body, to increase the threshold so u won’t get tired easily.
Some of us prefer being cozy in our own room,
especially during winter where we ‘hibernate’ like a bear and yet we complain
of having the winter blues. If you feel like you will
fall from hypothermia by running outside or you find the gym inconvenient,
intimidating, or simply boring, that’s okay. There are many exercise alternatives you can enjoy in your
own bedroom such as body resistance workout, yoga, dancing and jumping rope.
All you need is to prepare a bit of space in your room and invest on some appropriate
exercise equipments. Trust me, if you keep a regular exercise throughout the
year, especially during winter, there will be no such thing as what we called
‘winter depression’.
We,
Malaysians have lots of food gatherings, where food is the main highlight of
why people actually came to gather. We need to try a different way to socialize
that will actually help us to build a big healthy community. Exercise can be a fun with friends and working
out with others can help keep you motivated. For those who enjoy company but
dislike competition, getting a workout
buddy or form a group for activities such as marathon running or hiking may
be the perfect thing.
Indeed, it is possible to begin a fitness program and stick
with it. If you do, perhaps you can scratch off that resolution next year and
have the satisfaction of knowing you have accomplished and sustained something
very important.
Ainul Fatihah Mohd Sharir is a Third Med-cum-fitness enthusiast.
