16/04/2026

LYFE THURSDAY | APR 16, 2026

/thesuntelegram FOLLOW / Malaysian Paper

ON TELEGRAM m RAM

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Community gardens strengthen food security COMMUNITY garden initiatives, particularly in urban areas, can serve as a “first line of defence” in strengthening the country’s food security in facing supply uncertainties caused by the global energy crisis, according to an expert. Deputy director (agricultural extension) of the University Community Transformation Centre, Universiti Putra Malaysia Prof Dr Norsida Man said programmes such as Kebuniti Madani play a role as a strategic layer of food security at the grassroots level. In this regard, she proposed the programme be expanded to a medium or large scale by leveraging modern methods and technologies such as hydroponics and fertigation systems in urban areas. “This initiative can be strengthened by establishing larger-scale gardens using vacant land in residential areas, including in People’s Housing Projects, as well as in schools, mosques and other locations. “In addition, training and education related to urban agriculture courses should also be provided to communities to help them become more skilled,” she said. Norsida said Kebuniti Madani could also serve as a catalyst for the local economy through income generation from the sale of surplus harvests. She also suggested the creation of community economic models through cooperatives or local sales centres to manage harvests more systematically. “Suitable crops for community gardens are those that can be harvested quickly and are easy to manage, such as vegetables and fruits, as well as short-term crops such as pokok tin (fig tree), limau purut (kaffir lime) and limau kasturi (calamansi),” she said. Kebuniti Madani is a government initiative to strengthen food security and reduce the cost of living through community farming, particularly in urban areas. The programme, which encourages residents to cultivate crops together, also functions as a tool for community unity while boosting income through agricultural produce. Meanwhile, Malaysian Agroecology Society deputy president Dr Anni Mitin said efforts to strengthen community gardens must be implemented comprehensively within a systematic food system framework. She said attention should be given to aspects such as local seed production through saving or exchange methods, as well as the production of natural fertilisers to reduce dependence on external inputs and avoid chemical contamination. In addition, Anni emphasised the importance of policy and urban planning in supporting neighbourhood values by providing sites or “green public spaces” in housing developments. “In developed countries such as Austria, there are designated and permanent areas in cities that can be used or rented on a long-term or permanent basis,” she said. – Bernama

Stretching is the easiest way to activate the body after work.

Staying fit when work ends

who are physically active and pressed for time. Bodyweight circuits are the solution to this as they provide a more complex workout within a 15-minute range or shorter. This routine utilises a person’s weight as the resistance in workouts, but are conducted with higher efficiency and minimal rest in between. This requires a sharp burst of energy within a short timeframe, but it is enough to train strength and maintain the body’s conditioning. To start, arrange bodyweight workouts (squats, push-ups, planks, jumping jacks, sit-ups and burpees) to target all muscle groups and systematically complete each set before moving on to the next one. Once all of them are complete, start over from the first one in a back-to-back sequence for about three to four sets. The intensity of bodyweight circuit training can be controlled depending on the duration of the overall timeframe and the number of exercises done, further training endurance and burning more calories. This routine does not require a gym and you can do it at home, and still enjoy similar intensity without any equipment at all. How much do you want it? Exercising does not have to be difficult or long. Instead, it depends on the efficiency of the routine, in which we manage the limited time we have left and make the best of it. However, the biggest hurdle to maintain yourself is effort – to start a routine and stick to it – and it is not an easy task, especially after being worn down from the hours of work. Keeping yourself fit and at your best depends on you – if you are serious about your health, you will make time for it.

touch your hands behind a straight back. These exercises target specific muscle groups (hamstrings and shoulder joints) to get a deeper activation of the nervous system and improve posture in the long run. The best part? It only takes five to 15 minutes, depending on your level of mobility and the frequency of the routine. A good way to stay motivated and consistent is by setting a long-term goal. A point to note is that while you need consistency, the real trick is to target every body part at least once, to guarantee an overall improvement in mobility and to prevent imbalances from occuring. Bodyweight circuits A simple routine is good, but it might not be enough for individuals

intensity workout may add on to your stress. Hence, a simple maintenance routine that lasts less than 20 minutes is all you need. Stretching A simple way to get rid of lethargy and keep your body active is with some stretching. It gets your blood flowing, keeping your muscle and tendon flexible after a whole day of sitting down. This prevents stiffness, which combats lethargy and prevents injuries due to sudden intense movement. Rolling the joints around your neck, shoulders and hips is a good starter for those with minimal movements throughout the day. For those who want to take it a step further, reach for your toes while keeping your knees locked or

o How to exercise effectively in 15 minutes after tiring office hours

F ULL-TIME employees often feel tired after working for over eight hours. More often than not, many are mentally exhausted from the time spent at work and any thought of exercising disappears on the way home. Exercising has been marketed as results-focused, brought about by high-intensity sweats and relentless effort. However, a high Ű BY GREGORY SHANE

Home workouts can be just as good as the gym, depending on how you conduct your training. – ALL PICS FROM 123RF