Sedentary lifestyle leads to chronic diseases

SHAH ALAM - A sedentary or inactive lifestyle is one of the causes of the increasing number of Malaysians who are overweight and obese.

Universiti Putra Malaysia Faculty of Science and Food Technology Food Science Department Senior Lecturer Dr Nurul Shazini Ramli said that obesity could increase the risk of non-communicable diseases (NCD) such as cardiovascular disease, cancer, chronic respiratory disease and diabetes.

She said each individual needs to understand their caloric needs according to their body and engage in exercise or remain active.

“If we look at the statistics this year, more than 80 per cent of Malaysians do not practise a healthy lifestyle and engage in sedentary activities. They need to practise the concept of ‘energy in’ and ‘energy out’ every day.

“If we want to maintain our weight, diet and exercise need to be balanced, but if we want to lose weight, we need to reduce calorie intake and stay active,” she noted.

Shazini said other factors contributing to being overweight include age, genetics, medication and gender.

She added that preventive measures should start with the individual by exercising and practising a balanced diet of ‘quarter-quarter-half’, which means a quarter of the plate for rice, a quarter for protein and half for vegetables and fruits.

“Practising a healthy diet and doing exercise for 30 to 60 minutes five times a week is sufficient. Caloric needs must also be considered to avoid exceeding the appropriate limit.

“It is not just about unhealthy food; we need to know how to avoid the effects of overeating.

“Be cautious because what we eat today will not show effects tomorrow but in five to ten years,” she said.

Shazini explained that environmental factors also play a role in reducing these problems, such as support from those around us and available facilities.

According to her, the most crucial factor was that parents should set an example and educate their children to adopt a healthy lifestyle from a young age.

“One concern now is childhood obesity. While they may look cute when young, parents need to realise that the side effects are significant.

“The same goes for the intake of vegetables and fruits in daily meals, which is very important.

“The findings of the National Health and Morbidity Survey 2023 also show that 95.1 per cent of Malaysians do not consume the recommended five servings of fibre daily and this situation is very concerning,” she said.