Walk into any restaurant, LRT coach, or even a park, in Malaysia today, and the scene is strikingly familiar.
Heads bowed, fingers scrolling, eyes fixed on glowing screens.
Our devices follow us from the moment we wake until we fall asleep.
While technology has undoubtedly made life more efficient, it has quietly taken something away.
It has pulled us away from our bodies, from the natural world, and from the people sitting right beside us.
Movement fades, nature blurs and real connection slips away as we scroll continuously.
This growing disconnection is not merely a lifestyle shift.
It is showing up clearly in our national well-being.
Mental health is no longer a fringe issue in Malaysia; it is a major public health concern.
In 2023, about 4.6% of Malaysian adults – roughly one million people aged 16 and above – experienced symptoms of depression.
This was nearly double the rate reported in 2019.
Among children and adolescents, the picture is equally worrying, with around 16.5% of those aged five to 15 showing signs of poor mental well-being.
A sedentary nation
Physical inactivity remains widespread despite its well-known benefits.
The 2023 National Health and Morbidity Survey (NHMS) reported that about three in 10 Malaysian adults were physically inactive, while nearly half spent more than two hours a day sitting or reclining.
Among adolescents aged 13 to 17, two-thirds engage in sedentary behaviour for three hours or more daily.
These patterns cut across age groups and continue to rise.
This crisis did not appear overnight.
Long working hours, car-centric urban design and a culture that often equates busyness with success have slowly normalised inactivity.
When movement becomes optional and rest feels like a luxury, both body and mind suffer.
We are living in a time when simple acts – walking, breathing fresh air, making eye contact – have become rare enough to feel almost radical.
Mental health and physical inactivity cannot be treated as separate issues.
They are deeply intertwined.
When we move less, we feel worse.
When we feel worse, we withdraw further.
And when our environments make healthy choices difficult, this cycle tightens.
Responsibility lies not only with individuals, but with policies, public spaces, schools, workplaces and the everyday choices we collectively enable.
Reclaiming public spaces
Across Malaysia, public spaces that once supported play, rest and community are steadily disappearing under rapid development.
As Danish urban designer Jan Gehl famously noted: “We shape our cities – and then they shape us.”
Today, it is often easier to find a shopping mall than a shaded walkway.
This loss is not merely aesthetic; it is a public health concern.
When green spaces shrink, we lose places not just to move, but to pause, reflect and reconnect.
Urban planning, public health and community well-being cannot operate in silos.
Walkability, green infrastructure and accessible public spaces must be treated as essentials, not luxuries.
A healthy city is one where children can walk safely to school, older adults can rest under a tree, and young people can gather without crossing busy highways.
Islamic scholar Ibn Qayyim wrote that “the heart finds life in reflection and in nature”.
When green spaces shrink, we lose not only places to move, but places to breathe, think and reconnect with the tranquillity that supports mental well-being.
This vision is achievable.
It requires political will, cross-sector collaboration and a shift in how progress is measured – not by the number of buildings constructed, but by the quality of life they support.
Why outdoor activity matters
Indoor exercise has clear benefits, but stepping outside offers something more.
Nature has a quiet restorative effect on the mind.
Time outdoors lowers stress hormones, improves mood, reduces mental fatigue and supports better sleep through sunlight exposure and vitamin D production.
Walking through a park, cycling along a shaded trail or hiking a hill engages our senses in ways screens never can.
The sound of birds, the uneven ground beneath our feet, the play of light through leaves – these experiences draw us back into the present moment.
The mind slows, breathing deepens and attention becomes less fragmented.
Even simple outdoor movement, such as a brisk walk or light exercise in a neighbourhood park, can ease anxiety and improve focus.
These are not privileges reserved for athletes or the wealthy.
They are fundamental human needs, rooted in our biology.
A natural antidepressant
Regular physical activity triggers the release of brain chemicals that lift mood, reduce stress and improve mental clarity.
Many people feel calmer and more focused after even a short bout of movement.
Over time, these effects accumulate, building resilience.
For those experiencing mild to moderate stress or low mood, regular movement can be a powerful protective factor.
It is not a replacement for professional mental healthcare when needed, but it complements treatment in meaningful ways.
Crucially, exercise does not need to be intense; consistency matters far more than intensity.
A simple 30-minute walk a few times a week can significantly improve mental well-being.
Social connection
Excessive screen use often leads to social isolation.
Ironically, while we are constantly connected online, many people feel lonelier than ever.
Outdoor activities naturally encourage real human interaction.
Walking with a friend, cycling in a group or hiking together builds trust, belonging and emotional support.
Conversations flow more easily side by side, without screens competing for attention.
For children and teenagers, outdoor play is especially important.
It supports emotional regulation, social skills and confidence.
Reintroducing outdoor activities into family routines – weekend walks, nature outings, simple games – strengthens both mental health and family bonds.
A reflection on trekking
Trekking is especially powerful because it engages both body and mind.
Physical effort releases mood-lifting chemicals, while nature quietens mental noise.
The sights, sounds and textures of the trail anchor attention in the present moment, offering relief from screens, deadlines and constant stimulation.
Trekking also builds quiet confidence.
Each trail teaches patience, resilience and respect for one’s own pace.
Progress does not have to be fast to be meaningful.
Over time, this translates into better coping in daily life – a steadier mind and a calmer heart.
Perhaps most importantly, trekking reconnects us with a sense of wonder.
It reminds us that healing does not always require grand interventions.
Sometimes it begins with a trail, a breath of fresh air and the willingness to step outside.
You do not need to climb a mountain.
Start with a park, a short walk or a beginner-friendly trail.
Simple solutions
Mental well-being is shaped not only in clinics, but through everyday habits like sleep, movement, relationships and time outdoors.
In Malaysia, where many remain reluctant to seek mental health support, outdoor activity offers an accessible, low-cost public health strategy.
Employers can encourage outdoor breaks.
Schools can prioritise physical education and play.
Communities can organise group walks.
Families can set boundaries around gadget use and make outdoor time a shared value.
Stepping away from screens is harder than we admit.
Technology soothes stress and fills the silence.
The goal is not to reject it, but to reclaim what it has crowded out.
Small changes matter: leaving your phone behind for a short walk, spending quiet time outdoors in the morning, choosing trees over fluorescent lights on weekends.
Urban Malaysia clearly lacks sufficient green space.
Our overcrowded parks are evidence of unmet demand.
These crowds are not a problem to manage, but a message to act on.
Expanding green spaces is not cosmetic; it is a public health intervention.
Those in authority must plan, allocate resources and act fast!
Che Puan Muda Zaheeda Mohamad Ariff is the Raja Puan Muda of Kedah, a trained lawyer and Royal Patron of the Malaysian Mental Health Association. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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