Introduction: The Benefits of Walking

A few days ago, I came across an article promoting walking and its many benefits. What intrigued me most was the idea of rewarding people for the steps they take. This made me reflect on how we in Malawi view walking and our general attitudes toward health. Inspired by that thought, I decided to write this article.

Rising Obesity Rates in Malawi

Every time I visit Malawi, I notice more cars on the streets, new houses being built, and shopping malls popping up. Alongside these developments, I’ve also observed a growing number of people who are overweight or obese. While this might sound ironic, given Malawi’s global reputation for hunger and malnutrition, it is true.

According to a 2015 World Bank report, 7% of Malawian women aged 18 and above were overweight in 2010, rising to 8.9% in 2014. In contrast, only 1.6% of men in the same age group were overweight in 2014. Though these figures aren’t as alarming as in other countries, they point to a growing health concern that could strain Malawi’s limited healthcare resources.

Why Weight Gain is a Problem

Overweight individuals are at higher risk for chronic illnesses like diabetes and cardiovascular diseases. Malawi’s healthcare system is already stretched thin, with limited medical staff and resources. An increase in chronic illness cases would put additional pressure on an already strained system. Although the number of overweight individuals in Malawi is still relatively low, the problem could escalate if left unchecked.

Cultural Attitudes Toward Weight: A Matter of Mentality

One of the key reasons for rising obesity in Malawi is our cultural mindset. There’s a widespread belief that “the bigger, the better.” This attitude extends beyond material wealth and applies to body size as well. In many communities, a bigger body is often seen as a sign of wealth, prosperity, and beauty, particularly for women.

While owning a big house might be a symbol of success, excess weight should not be viewed in the same way. More weight is often a warning sign for health issues, and it’s something we should address as a society. This article is not about promoting a specific body type, but rather advocating for a healthy weight that doesn’t compromise one’s well-being.

The Impact of Food and Inactivity on Health

Many Malawians, especially in urban areas, lead increasingly sedentary lifestyles and eat poorly. Fast food options, including pizzas, burgers, and fried chicken, are becoming more common in cities like Lilongwe. Unlike in Western countries where fast food is cheap, in Malawi, eating out is seen as a sign of wealth.

The convenience of fast food, combined with long work hours, has contributed to poor dietary habits. At home, processed foods are becoming more popular, while fresh, organic products from local markets are being overlooked. These unhealthy eating habits contribute significantly to weight gain.

Inactivity and Its Consequences

Urban lifestyles are also contributing to the problem of inactivity. Many people sit behind desks all day and rely on cars or public transportation for travel, with walking often regarded as a sign of poverty. This lack of physical activity is a major factor in weight gain, and it’s something we need to address as a nation.

Solutions: Changing Our Mentality and Lifestyle

To reverse the trend of rising obesity, we need to change our mindset and our lifestyle. Here are some steps we can take:

Healthy Eating Habits

We should prioritize healthier food options. In Malawi, it is still often cheaper to buy fresh produce from local markets than to eat out or shop at supermarkets. However, we need to watch our snacking habits, as many cheap grocery items, such as cookies and candies, are unhealthy.

For those who eat out frequently, it’s important to make healthier choices, like opting for balanced meals and cutting down on sugary drinks. Home-cooked meals remain the best option, as you have full control over the ingredients and preparation methods. Traditional meals, like nsima made from whole-grain flour (m’gaiwa), are not only healthier but also more affordable.

Incorporating Physical Activity

We also need to incorporate physical activity into our daily routines. You don’t need to join a gym to stay fit—simple exercises at home can make a big difference. Another great option is walking or cycling to work instead of relying on cars or minibuses. Not only will this save money, but it will also improve your health.

The Importance of Changing Perceptions

We must stop labeling walking or cycling as signs of poverty. This mentality is holding us back as a nation. Health should be our priority, not how we appear to others. It’s time to reconsider our approach to both diet and exercise for the sake of our well-being and our healthcare system.

Conclusion: A Healthier Malawi Starts With Us

By changing our eating habits and embracing physical activity like walking, we can reduce obesity rates and improve overall health in Malawi. Let’s work together to create a healthier nation, one step at a time.