By Dr. Amarjeet Singh @ AJ
We spend enormous amounts of money treating sickness.
Medication.
Hospitalisation.
Specialists.
Procedures.
Rehabilitation.
Long-term treatment.
But there is another question we should be asking much earlier:
WHAT ARE WE DOING BEFORE WE BECOME SICK?
That is where #JomFit becomes more than a fitness campaign.
It becomes a conversation about prevention.
Can exercise, better food, sufficient sleep, healthier weight, reduced stress, avoiding tobacco and regular health screening guarantee that we will never become sick?
No.
Genetics, ageing, infections, environmental exposures and many other factors can affect our health.
But healthy lifestyle choices can reduce the risk of many major non-communicable diseases and improve our ability to live healthier lives.
So perhaps the better question isn’t:
“Can #JomFit stop every disease?”
It is:
“HOW MUCH CAN WE DO TODAY TO REDUCE OUR RISK TOMORROW?”
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THE BODY WAS DESIGNED TO MOVE
Modern life has made everything easier.
We drive.
We take lifts.
We order food.
We sit at desks.
We sit in meetings.
We sit watching television.
We sit looking at our phones.
Technology has advanced.
But our bodies still need movement.
Regular physical activity supports cardiovascular health, muscular strength, mobility and metabolic health. It is also associated with a lower risk of several chronic diseases.
And exercise doesn’t have to mean becoming an athlete.
Walk.
Swim.
Cycle.
Dance.
Stretch.
Garden.
Play badminton.
Play football.
Play hockey.
Climb the stairs.
Just move.
Your starting point doesn’t matter as much as your willingness to begin.
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DIABETES DOESN’T BEGIN WITH THE NEEDLE
Think about type 2 diabetes.
For many people, the journey begins long before medication or insulin becomes necessary.
Risk can build quietly through a combination of factors including genetics, excess body weight, inactivity, dietary patterns, ageing and other metabolic factors.
This is why prevention matters.
Movement matters.
Weight management matters.
Nutrition matters.
Screening matters.
Knowing your blood glucose matters.
And if you already have diabetes, healthy lifestyle changes remain important alongside the treatment plan recommended by your healthcare professional.
Don’t wait until disease becomes severe before deciding health is important.
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YOUR HEART DOESN’T ASK YOUR AGE
Heart disease isn’t interested in whether you are busy.
High blood pressure doesn’t care about your job title.
High cholesterol doesn’t care how successful you are.
Health risks can accumulate silently.
That is why #JomFit isn’t simply about looking good in the mirror.
It is about what is happening inside the body.
Blood pressure.
Blood sugar.
Cholesterol.
Cardiovascular fitness.
Body composition.
Sleep.
Stress.
These things deserve attention too.
A person may look slim and still have health risks.
Another person may be overweight and already be making meaningful improvements in fitness and metabolic health.
HEALTH IS BIGGER THAN APPEARANCE.
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FOOD CAN BECOME PART OF THE PROBLEM — OR PART OF THE SOLUTION
We eat every day.
That means our nutritional choices are repeated hundreds and thousands of times.
Nobody becomes unhealthy because of one plate of nasi lemak.
Nobody becomes healthy because of one bowl of salad.
It is the pattern that matters.
More vegetables.
More fruit.
Appropriate protein.
Whole grains and higher-fibre choices where possible.
Adequate water.
Smaller portions when necessary.
Less excessive sugar.
Less excessive salt.
Less reliance on heavily processed foods.
You don’t have to eliminate everything you enjoy.
LEARN BALANCE.
Enjoy your roti canai.
Enjoy your nasi lemak.
Enjoy your teh tarik.
But understand something:
“I like it” and “I need it every day” are two different things.
That is Eating FIT.
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SLEEP IS PART OF FITNESS
Some people proudly say:
“I only need four hours of sleep.”
But constantly sacrificing sleep should not become a badge of honour.
Sleep supports physical recovery, cognitive performance, mood and metabolic health.
Your body needs recovery just as much as it needs movement.
#JomFit therefore cannot only be:
GO! GO! GO!
Sometimes fitness also means:
STOP. REST. RECOVER.
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WHAT ABOUT THE MIND?
Chronic stress can influence our behaviour, sleep and overall wellbeing.
When people are overwhelmed, some stop exercising.
Some overeat.
Some sleep badly.
Some withdraw from people.
Some rely on cigarettes or alcohol.
That is why Mind FIT belongs beside Body FIT.
Talk.
Rest.
Laugh.
Spend time with people.
Take breaks.
Go outdoors.
Learn how to manage pressure.
And when emotional or mental-health difficulties become overwhelming or persistent, seek appropriate professional help.
Mental wellbeing is not separate from health.
It is health.
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DON’T WAIT FOR PAIN
This may be one of the biggest lessons of #JomFit.
ABSENCE OF PAIN DOES NOT ALWAYS MEAN ABSENCE OF RISK.
High blood pressure can exist without obvious symptoms.
High cholesterol may not announce itself.
Prediabetes can develop quietly.
Some cancers may produce few noticeable symptoms during earlier stages.
That is why preventive healthcare and appropriate screening matter.
Know your family history.
Know your risks.
Know your numbers.
Follow screening recommendations appropriate to your age, sex, history and individual medical circumstances.
And when something changes in your body, don’t simply ignore it.
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PREVENTION IS NOT A GUARANTEE
This is important.
A person can exercise, eat well and still become ill.
Another person may live badly for years and appear perfectly healthy.
That does not make healthy living useless.
It reminds us that health is influenced by many factors.
#JomFit should never become a campaign that blames someone for becoming sick.
Instead, it should empower people with the things they can control.
You cannot choose your genetics.
You cannot stop ageing.
You cannot control every environmental exposure.
But you can influence many daily behaviours.
AND THAT IS POWERFUL.
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START BEFORE THE WARNING
Don’t wait for the doctor to say:
“You need to change your lifestyle.”
Start before that conversation.
Walk today.
Drink more water today.
Reduce one sugary drink today.
Eat a better meal today.
Sleep earlier tonight.
Stop smoking.
Manage alcohol responsibly.
Book the health screening you have been postponing.
Take your prescribed medication correctly.
Spend time looking after your mind.
One decision will not transform your health overnight.
But thousands of better decisions can transform the direction of your life.
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THAT IS THE REAL #JOMFIT
It isn’t about having the perfect body.
It isn’t about showing muscles.
It isn’t about becoming skinny.
It isn’t about comparing yourself with someone on Instagram.
It is about giving yourself a better chance at healthier years of life.
BODY FIT.
MIND FIT.
EATING FIT.
HEALTHY FIT.
LIFESTYLE FIT.
We cannot promise that #JomFit will keep every disease away.
But we can say something much more meaningful:
DON’T WAIT FOR SICKNESS TO TEACH YOU THE VALUE OF HEALTH.
Start looking after yourself while you still have the opportunity to make changes.
Not next year.
Not next month.
Not next Monday.
Today.
Because sometimes the greatest investment you will ever make isn’t in property, shares, business or money.
IT IS IN THE BODY AND MIND THAT HAVE TO CARRY YOU THROUGH THE REST OF YOUR LIFE.
Jom bergerak.
Jom makan lebih baik.
Jom jaga minda.
Jom buat pemeriksaan.
Jom hidup lebih sihat.
JOM FIT. JOM SIHAT. JOM HIDUP.
Dr. Amarjeet Singh @ AJ
Body FIT • Mind FIT • Eating FIT • Healthy FIT • Lifestyle FIT
#JomFit #JomSihat #Prevention #BodyFit #MindFit #EatingFit #HealthyFit #LifestyleFit #HealthIsWealth #HealthyMalaysia #MoveMore #EatBetter #LiveBetter #StartToday
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Amarjeet Singh Sran (amarjeetsinghsran5@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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