When Ray McDonald died at just 49 — fit and strong-looking — from a blocked coronary artery, it shook me. I’ve followed his work for years, so the news hit harder than I expected. I’m writing this to urge everyone to take their health seriously.
Our lives today are full of pressures from every direction, and people around us keep passing away from health problems.
More than 10 years ago, my own body sent me warning signs. Fortunately, I slowly pushed myself to exercise until it became part of my daily life. But even now, looking around, most people still worry me.
Health is within our control — no need to wait. The start takes effort, but once you see your body change, the motivation follows. I began with walking and light jogging, a little each day, until exercise became a habit I can’t do without.
Thailand’s health data is worrying:
– Fewer than half of Thais 15+ exercise regularly.
– NCDs claim ~400,000 lives a year — 74% of all deaths.
– 45% obese or overweight; 10.6% diabetic; 29.5% hypertensive; 25 tsp sugar daily (4x WHO).
– Around 30,000 die yearly from PM2.5.
– People receiving mental-health services rose from 1.3M to 2.9M in just 8 years.
Food, air, environment, society — everything shapes our health. Exercise is the one thing we can control.
Moderate exercise of 150–300 minutes a week cuts the risk of heart disease, diabetes, and cancer (WHO). Walkable cities boost physical activity 2–3 times. Thailand targets 75% of people sufficiently active by 2030 — not there yet.
Start small. Build discipline into a habit. You don’t need to be perfect every day — just consistent. Compete only with yesterday’s you.
Don’t wait for your body to send warning signals. Today is the best day to start. Don’t forget to exercise — for yourself and the people around you.
Sources: Department of Disease Control, Department of Mental Health, Department of Health, National Health Examination Survey 7 (NHES 7), and WHO