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Working and Staying Healthy During the MCO Period

Circular No 100/2020

Dated 8 April 2020

To Members of the Malaysian Bar and pupils in chambers

Working and Staying Healthy During the MCO Period
The Movement Control Order (“MCO”) that took effect on 18 Mar 2020, has significantly changed the daily routines of many people.  As lawyers, your days spent travelling between your home to the courts and the law firm, preparing for trials and hearings, attending to clients etc, has been altered, and you are now confined to your homes.  While it may seem difficult to strike a balance between your health, family, and work, it is not impossible to achieve — keep an active mind and adjust your routine accordingly.  Here’s how:

1. Eat healthy

“Boost your immune system by maintaining a healthy diet!”

These times can be stressful for some and may pick up emotional eating habits.  Choose a healthier snack option eg fruits, mixed nuts, celery sticks.  Some may also find they have nothing much to do and end up overeating — avoid this.  Instead, take the opportunity to try new healthy recipes at home.  Eat in moderation and include plenty of fruits and greens in your diet.  

2. Set a new routine and follow through
“Alone we can do so little; together we can do so much. – Hellen Keller”

Split the routine at home with the people you live with, eg family or housemates.  Explain to everyone in the household the importance of understanding the current situation and the need to change routines.  Among the things you can do: 
  1. explain the situation to younger children to get better cooperation;
  2. draw a timetable to schedule time for work, family and household chores;
  3. while doing office work, arrange an activity for the children to be equally occupied;
  4. have meals together; stretch it out further by having a meal together with extended family, friends or colleagues through video-conferencing; and
  5. allocate time for physical activities and to get sunlight.

3. Physical activities

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward. – Martin Luther King Jr”

Never mind that gyms, outdoor workout spaces and parks are closed; you can still sweat at home. Try: 
  1. lifting weights. Alternatively, fill water bottles and use them as dumb-bells or  fill a sandbag and carry the weight around;
  2. skipping rope. Alternatively, use the rope and do a battling rope exercise with a partner;
  3. yoga, tai-chi or qigong (chikong). Alternatively, do stretches and breathing exercises; and
  4. zumba dance and aerobics. Alternatively, just put on some upbeat music and dance!
Just allocate time to do it!
4. Keep your mind healthy

“I am aware that some of you may find these measures to be extremely cumbersome as you go about your daily lives.  However, these measures are necessary in combating the virus, which may still threaten the lives of our people. – YAB Tan Sri Dato’ Haji Muhyiddin b Haji Mohd Yassin”

While keeping abreast with the developments of the pandemic:
  1. learn to stay calm — don’t panic!
  2. there is no need to go out unnecessarily — prioritise the health and safety of yourself and your loved ones (or housemates) by adhering to the MCO!
  3. don’t believe everything you read if it’s not from reliable sources — fake news is bad news!
  4. don’t spread unverified news — fake news stops with you!
  5. cultivate positive emotions — let go of what you cannot control, take consciousness of the situation and think how to act!
  6. remain socially connected — have a good chat with your loved ones, friends and colleagues through social media, texting, video-conferencing or the old-fashioned phone call! 
  7. put your skills to good use without risking your health — you can still make a difference from within your home!

There is unlimited information on the Internet that can help you to stay healthy while working from home.  Search online and choose what’s best for you.

If you have any questions or require assistance, please email the Professional Indemnity Insurance and Risk Management Department by email at
Thank you.

Kuthubul Zaman b Bukhari 

Professional Indemnity Insurance Committee