Malaysia's Walking Problem: Ranked 3rd in the World for Laziness – Here's Why

Malaysia has just been named the third laziest country in the world when it comes to walking. Surprising, right? In a study by Stanford University, it was revealed that Malaysians take an average of just 3,963 steps per day, far below the global average of 5,000 steps. While many might not think about it much, this lack of walking is having a big impact on health. So, how does this affect Malaysians, and what can be done to change it?

Why Walking Matters for Your Health

Walking might seem like an easy thing to do, but it’s packed with health benefits. Let’s break it down:

  • Keeps Your Heart Healthy: Walking helps strengthen the heart and improves blood flow, reducing the risk of heart disease.
  • Helps with Weight Management: Walking burns calories, which is great for staying at a healthy weight.
  • Boosts Mood: Walking can lift your spirits, reduce stress, and even fight off feelings of anxiety or sadness.
  • Improves Joint Health: Since walking is a low-impact activity, it helps keep your bones and joints strong.

Even something as simple as walking can make a huge difference in overall health. And the best part? It doesn’t require any fancy equipment or a gym membership.

How Many Steps Should Malaysians Be Taking?

The goal is simple: aim for around 5,000 steps per day. The global average is about 5,000 steps, and walking at this pace helps keep the body in good shape.

Many people think they need to jog or run to stay healthy, but even just walking 30 minutes each day is enough to start seeing health benefits. Here’s what this small change can do:

  • Improve heart health
  • Reduce stress and boost mood
  • Help manage weight

Walking vs. Running: Which is Better?

Now, some might wonder, “Is walking enough? Should I run instead?” The truth is, both walking and running are great, but it depends on your fitness level and goals.

  • Walking: Easier on the joints and great for people just starting their fitness journey or those with joint issues.
  • Running: Burns more calories and helps build stamina, but can be tough on the body for beginners or those with joint pain.

The goal is to stay active, so if you can’t run, walking is just fine. You can always work up to jogging or running when you feel ready!

What Happens if We Don’t Walk Enough?

If you’re not getting enough steps in, it can lead to some serious health problems. A lack of physical activity can contribute to:

  • Obesity: When people don’t walk or exercise, they tend to gain weight.
  • Heart Disease: Lack of movement increases the risk of heart problems.
  • Joint Pain: Sitting too much can make joints stiff and weak.

In Malaysia, this is becoming a big issue. With more people leading sedentary lives, health problems like obesity and heart disease are on the rise. That’s why it’s so important to make walking a part of the daily routine.

The Power of Walking for Your Body and Mind

Walking isn’t just good for your body. It’s also great for your mind. Here’s how:

  • Helps With Mental Health: Walking releases endorphins, which make you feel happier and less stressed.
  • Improves Sleep: Regular walking helps you sleep better, so you wake up feeling refreshed.
  • Fights Anxiety: It’s a natural way to reduce feelings of anxiety.

Sometimes, all it takes is a 10-minute walk to feel better, clear your mind, and lift your mood.

How Does Walking Help Your Body Absorb Nutrients?

Here’s where it gets interesting! Walking isn’t just about burning calories; it also helps your body get the nutrients it needs. One of the most important nutrients is vitamin B12 (also called cyanocobalamin). This vitamin is crucial for energy and overall health.

When you walk, your body moves blood and oxygen around more efficiently, which helps absorb essential nutrients like vitamin B12.

Here’s why vitamin B12 and cyanocobalamin are important:

  • Energy Boost: Vitamin B12 helps convert food into energy, so you don’t feel tired or sluggish.
  • Brain Health: It helps maintain a healthy brain and nervous system.
  • Blood Health: Vitamin B12 helps your body make red blood cells, which carry oxygen to your organs.

Without enough vitamin B12, your body can feel fatigued, and your mood can drop. The good news is that walking helps your body use vitamin B12 better. A walk can even help the body absorb this vitamin from the food you eat.

Getting Enough Vitamin B12 and Cyanocobalamin Through Diet and Walking

Most people get their vitamin B12 from food, like meat, eggs, and dairy. But for those who don’t eat these foods, there are supplements available, often in the form of cyanocobalamin (a synthetic form of vitamin B12).

The best part? Walking helps your body use this vitamin more efficiently. Regular exercise (like walking) helps improve circulation, meaning more of the nutrients you consume get to where they’re needed.

So, if you’re walking every day, you’re also helping your body make better use of the vitamin B12 it gets from food. That’s another reason why it’s so important to get your steps in!

How Can Malaysians Start Walking More?

Now that we know how important walking is, how can Malaysians step up their game? Here are some tips to make walking a regular habit:

  • Set a Daily Step Goal: Start small by aiming for 3,000 steps, then gradually work up to 5,000 or more.
  • Take Walks During Breaks: Use lunch breaks to go for a short walk around the block.
  • Walk with a Friend: Walking is more fun with company. Grab a friend or family member and walk together.
  • Walk Instead of Drive: For short trips, try walking instead of hopping in the car.

The more walking becomes part of your routine, the easier it will be to stay active and healthy.

Conclusion

While Malaysia might have earned the title of the third laziest country when it comes to walking, it doesn’t have to stay that way. Walking is one of the easiest ways to improve your health, both physically and mentally. It can help boost energy levels, reduce stress, and make it easier to maintain a healthy weight.

By adding a simple walk to your daily routine, you can unlock the many benefits of this low-impact exercise. Plus, walking helps your body make better use of important nutrients like vitamin B12 and cyanocobalamin, which are essential for energy and overall well-being.