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By Mihar Dias February 2026
I recently saw a graphic online that boldly declared:
“People don’t age. They stop using their body.”
My first reaction?
Aiyoh… another one of those motivational quotes meant to make us feel guilty while eating nasi lemak.
But the more I thought about it, the more I realised — painfully — how true it is.
Look around any kopitiam or mamak joint in the morning. You’ll see uncles complaining about knee pain, aunties rubbing their backs, everyone blaming “old already lah” while happily ordering teh tarik kurang manis (which still tastes very sweet).
We Malaysians love blaming age.
Rarely do we blame our lifestyle.
I’m no fitness influencer. I don’t wear tight gym clothes or post workout selfies. But I do move almost every day — squats, walking, stretching, a bit of balance work, decent food, and proper sleep.
Not because I want to look young.
But because I don’t want to become one of those who can’t climb a flight of stairs without sounding like a broken exhaust pipe.
Turns out, much of what we call “getting old” is really the body reacting to inactivity. When we stop using muscles and joints, they slowly weaken and stiffen.
Experts explain it clearly here: https://www.saqr.org/2025/12/do-we-get-old-because-we-stop-moving.html
The Squat — Better Than Any Miracle Supplement
One thing I do almost daily is simple squats.
No equipment. No gym.
Just up and down like how we Malaysians used to squat comfortably while eating at roadside stalls — something many of us mysteriously lost after turning 40.
Squats strengthen the legs and hips — the very muscles that stop us from falling, struggling to get out of chairs, or clinging to handrails like we’re on a roller coaster.
Even Vogue (yes, fashion magazine also scared of ageing) says squats are linked to longevity: https://www.vogue.com/article/squats-longevity
I also walk every day. Not marathon style. Just enough to get the blood flowing.
Meanwhile some of my friends proudly tell me, “I walk also — from sofa to fridge.”
Balance — The Silent Killer
Here’s something many don’t realise: balance goes before everything else.
One slip in the bathroom and suddenly you’re wearing hospital pyjamas instead of batik.
Simple things like stretching and standing on one leg help maintain coordination.
This article explains how basic movements reflect healthier ageing: https://vegoutmag.com/things-to-do/z-if-you-can-still-do-these-8-movements-at-65-your-bodys-aging-far-better-than-you-think/
Protein, Sleep and Malaysian Logic
I also watch my protein intake. No, not protein shakes like bodybuilders — just enough fish, chicken, eggs.
As we age, muscle naturally shrinks. But exercise plus protein slows it down significantly.
Harvard Medical School breaks it down here:
And sleep? That’s when the body repairs itself.
Yet many Malaysians proudly sleep at 2am scrolling phone, then complain of fatigue like it’s a medical mystery.
Final Cynical Truth
So when that graphic says people don’t age — they stop using their body — it’s not nonsense.
We don’t suddenly become weak because we hit 50 or 60.
We become weak because:
• We sit too much
• Move too little
• Eat carelessly
• Sleep poorly
Then blame age.
The good news?
You don’t need a gym membership.
You don’t need fancy equipment.
Just move — every day.
Because getting older is unavoidable.
But becoming fragile, stiff and dependent?
That one we’re slowly choosing.
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Mihar Dias (mihardias@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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