7 Simple Steps to a Healthier Lifestyle with GERMAS

Improving our community's health begins with raising awareness and making healthier choices in our daily lives. One program dedicated to promoting healthier living habits among the Indonesian people is the Community Health Movement, known as GERMAS.

By reading this article, you're already contributing to improving the health of our Indonesian community. Stick with us to gain valuable insights into adopting a healthier lifestyle.

Here are 7 steps to a healthier life as part of the GERMAS initiative:

1. Stay Active
   In today's world, technology has made our lives more convenient and sedentary. Many of us spend less time engaged in physical activities due to our jobs and the lack of exercise. GERMAS emphasizes the importance of physical activity as a key component of a healthy lifestyle.

   • For children and teenagers aged 5-17, aim for at least 60 minutes of physical activity every day.
   • Adults aged 18-64 should strive to meet the following physical activity requirements:
     • 150 minutes of moderate or 75 minutes of vigorous physical activity per week.
     • If you're accustomed to 300 minutes of moderate physical activity per week.
     • Include skeletal muscle training 3 to 4 times a week.

2. Eat More Fruits and Vegetables
   Boosting your fruit and vegetable intake is an essential aspect of GERMAS. You can achieve this by increasing your consumption, experimenting with new recipes, or participating in fruit and vegetable campaigns. This helps prevent digestive issues, lowers the risk of non-communicable diseases, and reduces high blood pressure. According to the World Health Organization (WHO), aim for 250 grams of vegetables and 150 grams of fruit daily for a healthier life.

3. Quit Smoking
   Smoking is a hazardous habit associated with numerous health risks, including asthma, lung infections, mouth cancer, lung cancer, heart attacks, strokes, and more. Quitting smoking is crucial to embracing a healthier lifestyle that benefits you and those around you.

4. Limit Alcohol Consumption
   Excessive alcohol consumption carries health risks like smoking, impacting overall health and social interactions. Overindulging in alcohol can lead to heart problems, such as irregular heart rhythms, high blood pressure, weakened heart muscles, and an increased risk of heart disease.

5. Regular Health Checkups
   Regular health checkups are a proactive approach to preventing health issues before they worsen. Critical routine checks include monitoring your weight (BB) and height (TB), measuring abdominal circumference, checking blood pressure, assessing blood sugar levels, examining ear function, evaluating cholesterol levels, and early detection of cervical cancer. Regular breast self-examinations for women are also important.

6. Maintain Clean Environments
   GERMAS strongly emphasises improving environmental quality, starting with maintaining cleanliness. Proper waste management at the household level contributes to this effort. Keeping your surroundings clean helps reduce health risks by preventing the proliferation of disease vectors and maintaining overall environmental quality.

7. Proper Toilet Use
   Sanitation is a critical aspect of GERMAS, and using proper latrines for waste disposal is vital. Defecating outside latrines increases the risk of transmitting various diseases and threatens environmental quality.

Adopting these 7 steps from the Healthy Society Movement can lead to a healthier lifestyle. Encourage those around you, especially children, to embrace these habits early on for a brighter, healthier future.