05/02/2026

LYFE THURSDAY | FEB 5, 2026

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Gradual progression,

good warm-ups and enough rest are the true keys to staying active without setbacks.

THE prohibition of smoking in public places and workplaces is not merely a matter of discipline or comfort but is firmly grounded in strong scientific evidence on the harmful effects of tobacco smoke on public health, said the Malaysian Council for Tobacco Control (MCTC). It said recent medical studies confirmed there is no safe level of smoking, including light or occasional smoking. Even in the absence of early symptoms such as coughing or shortness of breath, doctors affirmed as little as one cigarette per day – or five to six cigarettes per month – is sufficient to cause significant damage to the lungs and cardiovascular system, beginning at the blood vessel level and potentially leading to serious, life-threatening diseases. The public is reminded the definitions of “area” and “building” for smoke-free zones are broad and comprehensive. “Area” refers to the entire location, including all spaces within the building and surrounding areas within the boundary fence or land lot, including underground parking areas. “Building” refers to all areas within the A S the new year kicks off, many Malaysians are hitting the courts, fields and gyms with renewed determination to get fit. From futsal to pickleball and high-intensity workouts, many are eager to sweat again. But with this surge in activity comes a noticeable rise in injuries particularly among “weekend warriors”, casual athletes who play hard but train little. The term may sound harmless but doctors are seeing real consequences. Doctors are seeing a steady rise in patients with preventable injuries – more shoulder tears, meniscus damage and tendon inflammation, especially from sports involving jumping, twisting or repetitive overhead movements. They also see ACL tears, cartilage injuries and ruptured Achilles tendons particularly from sports such as badminton, futsal and pickleball. Many of these injuries are linked to abrupt changes in activity levels as well. A sudden return to high-intensity exercise without proper preparation significantly raises the risk. When soreness signals something more Muscle soreness after exercise is normal. But persistent pain or symptoms such as joint instability, locking or numbness may signal deeper damage. Mild injuries such as sprains and contusions usually recover in two weeks. But if symptoms persist or the joint feels unstable, it may be something more serious. Pain that limits daily activity or interferes with sleep is a sign to get checked. Locking, giving way or numbness are red flags that need medical attention so that doctors can prioritise patient safety and timely care. Injuries not just for the old or out-of-shape Contrary to belief, it is not only older or unfit individuals who get injured. They are all human, professional or recreational – but weekend warriors are more at risk because their muscles

Doctors are seeing a surge in injuries among ‘weekend warriors’ eager to get back into action.

Doing too much o Casual athletes more susceptible to risk of injury

are proven to facilitate cessation efforts and reduce addiction triggers. Protect children from infancy from being influenced and from normalising smoking behaviour in public spaces. MCTC secretary-general Muhammad Sha’ani Abdullah urged the public not to support business premises that allow employees to smoke, as a form of positive social pressure towards a smoke-free Malaysia. He also recommended e-hailing drivers, taxi drivers and food delivery riders who smoke be reported through platform rating systems. He emphasised the importance of implementing Treasury Circular 4.1, which assigns security personnel at government premises the responsibility to advise and enforce smoking prohibitions effectively in all smoke-free areas. Smoking prohibition is a public health measure grounded in science, law and shared social responsibility. Compliance by all parties is the key to creating a safer, healthier and smoke-free environment for present and future generations. early osteoarthritis begin. Rehab must be tailored to the patient, not based on time. Some push too fast and the surgical graft fails. Others go too slow and end up with stiffness. Simple steps that make big difference One wrong move could mean months of rehab and nobody wants that kind of timeout. Warm up for 10 to 15 minutes with dynamic movements before any game, not just static stretches. If something feels off, do not self-diagnose. See a doctor. Even general practioners, who are trained to assess sports injuries, will refer you to a specialist if necessary. Athletes are recommended to increase their activity level gradually. Follow the 10% rule. Do not increase your workout intensity or volume by more than 10% a week – instead include strength and balance training to protect your joints. Prevention is better than cure. This article is contributed by Sunway Medical Centre, Sunway City consultant orthopaedic & arthroscopy & sport surgeon Dr Mohd Nizlan Mohd Nasir and consultant sports physician Dr Jasmiza Khuzairi Jasme.

found to spread into adjacent non-smoking areas, rendering separation or ventilation approaches ineffective. Research confirmed only comprehensive smoke-free policies can effectively protect public health and significantly improve indoor air quality. Smoking is prohibited in workplaces and while performing duties, including among e hailing drivers and food delivery riders. Grab Malaysia has enforced a zero-tolerance policy on smoking for drivers and delivery partners during bookings or deliveries. Users are entitled to smoke-free services and any violations, including cigarette odour or unhygienic vehicles, may result in suspension or permanent deactivation from the platform. MCTC president Dr Murallitharan Munisamy said full compliance with smoking prohibitions is essential to achieve three key objectives. Protect everyone from the dangers of tobacco smoke, including secondhand smoke and toxic residues. Reduce smoking prevalence and support smokers in quitting, as smoke-free environments much, too fast, increases the risk of re-injury. The key is balance. Recovery is not just resting. It includes proper cooldowns, mobility work, rest days and personalised rehab plans using movement screening and progress tracking. Quality sleep from seven to nine hours is also important for proper tissue repair and reducing injury risk. Do not play through pain Ignoring pain or trying to push through it is one of the most common mistakes weekend athletes make. A small tear can worsen into a complete rupture. The body compensates by shifting stress to other areas, which can lead to hip or back pain. That is how chronic conditions and

building, including walkways and areas within three metres from the building line, including areas under any permanent additional roof structures connected to the main building. This means smoking outside a building but still within the designated boundary remains an offence. From an air quality perspective, scientific findings showed tobacco smoke does not dissipate immediately from a smoker’s lungs. Hazardous fine particulate matter PM2.5 in the lungs may take more than eight hours to be fully released. Consequently, even if a smoker smokes outdoors, smoke retained in the lungs continues to be exhaled when the smoker returns indoors, repeatedly throughout the day. Monitoring of PM2.5 levels in smokers’ homes has demonstrated indoor air quality remains unsafe, significantly increasing the risk of tobacco-related diseases among family members, colleagues and the general public. Furthermore, international findings consistently showed designated smoking areas, even with ventilation systems, fail to protect indoor air quality. Tobacco smoke and PM2.5 particles are are not conditioned. Most skip warm-ups and jump straight into play. Lifestyle habits play a bigger role than most realise. Prolonged sitting shortens your hip flexors and weakens glutes, affecting posture and balance. Add poor movement patterns and muscle imbalances – and injuries become almost inevitable. Recovery requires patience Rehabilitation timelines depend on the severity of the injury. A partial tear might take six weeks to three months. A complete rupture, such as ACL reconstruction, can take six months to a year. Recovery must be balanced. Too little rehab causes stiff joints and muscle loss. Too

Scientific evidence reinforces need for smoke-free spaces