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What is the situation in Malaysia now?
With more than 450k doses administered per day, Malaysia’s daily vaccination rate is one of the world’s fastest. To date, almost a quarter of Malaysians are fully vaccinated.
On 19 August 2021, the Prime Minister announced that the implemented restrictions will be eased for those who are fully vaccinated even in Phase 1 states.
Sports and recreation activities are among the eased COVID-19 restrictions. According to the new Standard Operating Procedure (SOP),
“Individual, non-contact sports and recreational activities are allowed in outdoor areas from 6 AM-10 PM. This includes activities such as jogging, exercise, cycling, taichi, skateboarding, fishing, hiking, golfing, and more.” -KLOOK
Exercise for Mind and Body
It would be a lie if we say this COVID-19 pandemic has no major effect on our lives. Social distancing may be effective in reducing the spread of COVID-19, but adversely it has caused a strain on our mental and physical health.
Staying far apart from each other for almost 2 years has made us feel more isolated and alone than ever before. This has certainly caused a significant amount of stress and anxiety on us.
Learning to handle stress healthily is crucial. There are several healthy ways to cope with mental distress, one of them is to stay active and exercise regularly.
It is proven that physical activities make you feel, function, and sleep better. Although it is hard to remain physically active especially in this period, it is certainly possible and important.
Since the gym is a No-No and outdoor group gatherings are not allowed, individual, non-contact exercises like running and cycling are a perfect choice. You get to enjoy the therapeutic and scenic surrounding view when you exercise outdoors as you are now allowed to visit the parks between 7 AM – 8 PM.
Making exercise plans to keep you motivated
When you’re social-distancing, maintaining an exercise routine can seem more like a “should” than a “want to”. This is where planning comes in.
Planning is essential when it comes to progressing and maintaining an exercise routine. Circumstances vary from person to person, so make sure to set reasonable goals focusing on activities you enjoy. You are more likely to stick to an exercise plan if you start small, celebrate your successes, and build up gradually.
Taking up a challenge
When it isn’t working; when discipline and time management are starting to become a problem, taking up a challenge is the best way to go. With challenges, there is a set period of time for you to complete it. It might just be the push you need.
Virtual cycling and running challenges are all the craze right now, especially during this pandemic where social distancing and staying at home have become a norm.
By participating in a virtual challenge, you get to stay safe and healthy, stay motivated, and more importantly, stay fun! Challenges are often in line with meaningful events. For example, the up-and-coming #TOGOMY58 challenge. This is a virtual cycling and running challenge that brings people together in spirit and in mind to celebrate the joyful 58th Malaysia Day healthily.
You get to build your resilience capacity as the challenge progresses, and get to experience the wonderful sense of accomplishment when you’ve finished it.
Moreover, with virtual challenges, there are tons of interesting achievements for you to unlock. Achievements may just be the key to motivate you to go the distance.
Celebrate your achievements
In #TOGOMY58, there are a total of 24 achievements to unlock, ranging from Easy to INSANEEEEE. There are 10 easy, 5 intermediate, 6 difficult, and 3 INSANEEEEE achievements.
For those who aspire to be the fashionista of #TOGOMY58, these are the achievements you should aim for.
Pengibar Jalur Gemilang – Decorate your bike with our one and only Jalur Gemilang flag and post a picture of your bicycle on our Rides Section
The Local Influencer – First Unlock the Pengibar Jalur Gemilang. Then take a SELFIE with a Malaysia Landmark and post the picture with the #TOGOMY58 Frame to share it on FB and IG with the hashtags #TOGOMY58 #MYBERSATU #ONEMALAYSIA
Want to unlock an achievement without breaking a sweat? These are the ones for you.
The Collector – Collect all #TOGOMY58 merchandise to unlock this achievement.
The Party Planner – Refer at least 4 friends to take part in #TOGOMY58.
Interested in some friendly competition with riders from other states? Wish to come out victorious as the strongest state in Malaysia?
Pencabar Negeri – Sign up and select your state to unlock this achievement.
MY58 Juara Negeri – Awarded to all participants in the winning state. The states are ranked by the Total Average Distance clocked for OUTDOOR CYCLING by active participants (who have at least 1 activity) in the State
Attention to all the runners out there who only wish to run, these are designed especially for you.
I Don’t Know How to Cycle – Complete a total of 5.8km RUNNING during the challenge period to unlock this achievement. You cannot have any cycling activities in the entire challenge.
Saya Anak Malaysia – Complete at least 5.8km with cycling OR running on 16 September 2021 (00:00 – 23:59 GMT+8)
Better Late than Never – Complete the Finisher distance (58km) on the LAST 5 DAYS of the challenge with CYCLE or RUN. Your first activity must be after 14th September 2021
Finisher – Complete 58km with CYCLE or RUN, during the challenge to unlock this achievement.
(See the TAKING-IT-UP-A-NOTCH achievements below for more!)
For all the cycling lovers out there, who detest running.
I Hate to Run– Complete a total of 58km CYCLING during the challenge period to unlock this achievement. You cannot have any running activities in the entire challenge!
Saya Anak Malaysia – Complete at least 5.8km with cycling OR running on 16 September 2021 (00:00 – 23:59 GMT+8)
Better Late than Never – Complete the Finisher distance (58km) on the LAST 5 DAYS of the challenge with CYCLE or RUN. Your first activity must be after 14th September 2021
Finisher – Complete 58km with CYCLE or RUN, during the challenge to unlock this achievement.
(See the TAKING-IT-UP-A-NOTCH achievements below for more!)
For those who wish to cycle and run.
The Duathlete – CYCLE at least 50 km in ONE session AND RUN at least 8km in ONE session within the same day.
Duathlon Finisher – Hit a total of 5.8km RUNNING and 58km CYCLING during the challenge period to unlock this achievement.
Saya Anak Malaysia – Complete at least 5.8km with cycling OR running on 16 September 2021 (00:00 – 23:59 GMT+8)
Better Late than Never – Complete the Finisher distance (58km) on the LAST 5 DAYS of the challenge with CYCLE or RUN. Your first activity must be after 14th September 2021
Finisher – Complete 58km with CYCLE or RUN, during the challenge to unlock this achievement.
(See the TAKING-IT-UP-A-NOTCH achievements below for more!)
To take it up a notch, these achievements are perfect.
For cyclist
Gym Rat – Cycle or Run for a minimum of 5.8km per day in 10 consecutive days
Stacked – Cycle at least 5.8km, then 58km, and lastly 158km in this order in 3 separate sessions
Rider Gempak – Complete 258km Finisher distance by cycling on the FIRST FIVE DAYS of the challenge
Ultra cyclist – This achievement is awarded to participants who CYCLE at least 158km in one single session within 24 hours.
Randonneur Finisher – Complete at least 558km with CYCLE or RUN, during the challenge to unlock this achievement.
For runners
Gym Rat – Cycle or Run for a minimum of 5.8km per day in 10 consecutive days
Kaki Mantap – Complete the 58km Finisher distance by RUNNING on the FIRST FIVE DAYS of the challenge
Ultra Runner – This achievement is awarded to participants who RUN 58km in one single session within 24 hours.
Randonneur Finisher – Complete at least 558km with CYCLE or RUN, during the challenge to unlock this achievement.
Participants who bike and cycle
All of the above – For the exercise enthusiast out there, challenge yourself by unlocking both running and cycling’s achievements.
For those who are all about working together to show unity and strength as a team.
Cycling squad – Complete a total of 558km of CYCLING. All members of the team must clock in at least ONE CYCLING activity each that adds up 558km distance. Max of 5 members per team.
Running squad – Complete a total of 58km of RUNNING. All members of the team must clock in at least ONE running activity each that adds up 58km distance. Max of 5 members per team.
Team Duathlon Finisher – Complete a total of at least 58km of RUNNING and at least 558km of CYCLING as a team. All members in the team must clock in at least ONE running and ONE cycling activity to qualify for the achievement. Max of 5 members per team
It might be overwhelming if you aim for too much too fast. Try to achieve the little goals; unlock the easy ones first and build them up gradually. Keep yourself motivated by challenging yourself with harder ones during the challenge.
Excited to take on a challenge yet? Stay fit and healthy by joining the upcoming #TOGOMY58 and celebrate Malaysia’s 58th birthday in the process too!
Get a chance to register for FREE before 03 September 2021. Event Finisher Medal, Pin, Tee, and Jersey are also available for you as a reminder of this challenge.
This just might be a significant start to your health journey. Go for it! Nothing is impossible if you believe in yourself.
