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Ways to Celebrate Merdeka Day

Ways to Celebrate Merdeka Day
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Nutrition tips by Nestlé

Ways to Celebrate Merdeka Day That Supports a Healthy Lifestyle

Merdeka Day is more than just a public holiday. It’s a moment of unity, reflection, and pride in all that makes Malaysia unique. But what if we celebrated our national independence in a way that also supported our personal well-being? From outdoor adventures to nourishing food, here are healthy and meaningful ways to enjoy Merdeka Day—perfect for families, friends, and communities alike.

 

Join or Organise Local Community Events


One of the most energising ways to mark Merdeka Day is to move together. Many neighbourhoods host friendly games and open-air workouts, or you could even organise your own!

  • Sports matches such as futsal, badminton, sepak takraw

  • Traditional dances like joget or zapin

  • Group tai chi or Zumba sessions at your local park

These activities build community spirit while keeping your body active and heart happy. Even if you don’t participate in these activities, it is still great to show up for support. It’s a wonderful way to honour Merdeka through movement and togetherness.  

 

Appreciate Malaysia’s Natural Beauty


This Merdeka, get outside and explore the stunning natural spots our country has to offer. Each state has its own unique beauty. Reconnect with the land we call home through:

  • Hiking through lush rainforests like Bukit Gasing or Broga Hill

  • Picnics by the river in places like Sungai Congkak or Kemensah

  • Sunset beach walks at Port Dickson, Tanjung Bungah or Pantai Batu Burok

Not only is this grounding and peaceful, but it’s a healthy way to celebrate freedom—by breathing fresh air and moving your body.

 

Recreate Iconic Malaysian Dishes—With a Healthy Twist


Celebrating Merdeka wouldn’t be complete without food. But this year, let’s put a nourishing spin on our favourites:

  • Swap white rice for brown rice in nasi lemak or nasi ulam

  • Grill your ayam percik instead of deep-frying

  • Load up laksa with extra greens and skip the excessive oil 

  • Try a plant-based version of satay using mushrooms or tofu

Cook in batches and share your healthy creations with friends, neighbours, or your community potluck. It’s all about connection and care.

 

Go Green with Zero-Waste Celebrations


Let’s not forget: loving Malaysia means loving its environment. If you plan on having an open house, consider these eco-friendly ideas for a cleaner Merdeka celebration:

  • Use reusable plates, cups, and tiffin sets

  • Compost leftover food where possible

  • Decorate with upcycled or natural materials

  • Avoid balloons or single-use plastics

Sustainable living isn’t just a trend; it’s a way of preserving the beauty and health of our country for generations to come.

 

Participate in a Gotong-royong


Gotong-royong is an activity deeply rooted in Malaysian culture that perfectly captures the spirit of unity and shared responsibility. Which is why it is a perfect activity to celebrate Merdeka Day. Whether it’s cleaning up your neighbourhood, community areas or public spaces such as the beach, this communal effort encourages physical movement and fosters stronger bonds with those around you. At the end of the day, you get to enjoy a beautiful, clean space and cultivate good relationships within your community.  

 

Celebrate Merdeka Day with Pride

Celebrating Merdeka day is a meaningful opportunity to connect with our community, honour our heritage, and embrace the vibrant lifestyle that makes Malaysia unique. Whether through outdoor adventures, nourishing meals, or sustainable habits, incorporating wellness into our traditions enriches both body and spirit. These simple, joyful practices not only bring people together but also support a healthier, more united future for all Malaysians.

Useful link:

  1. Panduan Malaysia – Tema Hari Kebangsaan 

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