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Sunday, April 14, 2024

Stay Active at Your Desk: Tips for Everyday Work

 


Regular exercise is important – at work as well as in your private life. While this may sound easy, most office workers know from experience that staying active is an important habit that gets quickly forgotten. The consequences of a lack of movement can be severe: from unpleasant back pain to tension in the shoulders and neck. There is some good news though: It doesn't have to come to that. Here are a few techniques you can try to stay active while at your desk

What happens if you don’t move while at your desk? 

Our bodies were built to move. Staying active means that all our joints, muscles, bones and organs can function properly. Likewise, our bodies are not designed to sit for hours at a time: A serious drawback when so much of everyday office life is dominated by the time we spend in our chairs. 

Sitting is not inherently unhealthy, especially if you’ve got an ergonomic office chair that can bring your body to the correct sitting position. However, if you don't get enough exercise in the office, sitting in front of the computer screen for a long time could lead to issues in your general health. In some cases, a lack of movement at the desk even has serious consequences, including the following: 

  • Back pain is now considered as normal “wear and tear” for office workers. Sitting for a long time puts strain on the spine without relieving it. In the worst cases, it can even lead to slipped or herniated discs.
  • Bone and muscle loss: Excessive sitting strangles the supply of nutrients to your bones and muscles, which can result in a loss of bone density and muscle mass. Diseases associated with this problem include osteoarthritis (joint wear) and osteoporosis (bone loss).
  • Tension: Painful tension in the neck and shoulders is often caused by one-sided strain, a static posture, or a lack of movement between extended periods of sitting. The longer you go without exercise, the more your muscles cramp, and the more the pain intensifies.
  • Headaches: Tension in the shoulders and neck isn’t just painful, it can also trigger unwelcome headaches. Naturally, these headaches can stop you from concentrating and performing at your best.
  • Cardiovascular diseases: Without regular exercise, your heart may also be affected, with high blood pressure a common side effect. This can be responsible for heart attacks or strokes. 

To stay fit and healthy in the long term, you’ll need to take active steps that counteract the lack of exercise that everyday office life is often responsible for. By including regular exercise in your daily work routine, you ensure that your physical and mental well-being can be maintained or even improved. Here are a few useful tips for getting more exercise at work. 

Staying active at your desk: important points to consider 

If you want to stay active in the office, you need to make sure that your workspace is properly set up for maximum ergonomic benefits. After all, the best workout is only half as effective if your desk height and office chair are causing problems elsewhere. Just a few simple adjustments can reduce the risk of back pain and ensure your exercise is as valuable as it can be.

Sitting and standing at your desk

Do you use your chair more like a lounge recliner? Do you find yourself slipping further and further down the back of your chair as the day goes on? Then maybe it’s time you got a little less used to sitting down all day. Let’s get moving! 

To prevent prolonged periods spent in static positions, you need to choose office furniture that makes movement at your desk as simple as possible. Your first port of call should be an electrically height-adjustable desk, which enables you to work comfortably in both a sitting and standing position. However, working while standing needs a little practice: the perfect switch to a more healthy, dynamic working life doesn't happen overnight! 

Tip: While you are getting used to working while standing, it’s best to limit yourself to short standing units of between 5 and 10 minutes. The rest of your workday should be normal sitting time (although preferably in an ergonomic office chair). These shorter bursts give your body enough time to get used to your new, active daily routine. 

Even if you don't always feel like standing, you can motivate yourself with the knowledge that you’re doing your body a huge favor. That’s because working while standing has a number of advantages for your health: 

  • Relief for your back: Sitting for long periods of time every day leads to excessive muscle relaxation, which can become noticeable in your back area when it manifests itself as pain. The solution is simple: when you stand as upright as possible when working, you can strengthen your back and neck in a targeted manner.
  • Better circulation: When you sit for a long time, you’ll notice that your legs feel heavy. The reason for this is poor blood circulation. When standing, the blood can circulate much better, which means that your whole body is sufficiently supplied with the oxygen it needs.
  • Better breathing: When you stand, your entire upper body is extended, which helps you breathe in and out more deeply. Your lungs can be filled with air without obstacles. On the other hand, when sitting, the body does not take in air as it should.
  • Strengthened legs: Working while sitting does not require your leg muscles at all. Over time, this can lead to the muscles gradually wasting (atrophy) because they are not being used regularly. Regular standing prevents muscle wastage in your legs and strengthens them at the same time. 

How to set up your workstation correctly 

An ergonomically optimized, healthy workplace is essential for correctly implementing a beneficial sit-stand cycle in your everyday office life. This means that your office chair and desk must be adjusted correctly. If the desk is too low or too high for standing, an upright posture cannot be achieved, and standing may even have a negative effect. Here are a few guidelines to follow if you want to achieve the ideal chair or table height: 

  • Chair: You can tell when your chair is at the correct height when your thighs form a sloping line towards your knees: your knees should then be a little lower than your hips. Additionally, your feet should have good contact with the ground.
  • Desk: When configuring your height-adjustable desk, you should choose a height the ensures armrests of the office chair are at the same height as the desk when you are sitting. When standing, the correct height is when your bent arms form a right angle while resting on the tabletop. 


Fit to work: 6 exercises you can do at your desk 

Need inspiration for exercises that benefit your back, neck, shoulders, arms, and legs? Relieving tension and training your body do not have to interrupt your office work too significantly. On the contrary: There are many at-desk exercises that you can master without much effort or disturbance to your routine! 

Of course, exercising at your desk will not be very effective if you don’t do it often enough. Make sure that you try to do these individual mini-workouts several times a week – ideally daily – when working in the office. Here are a few effective exercises for the body parts that are especially at risk when you sit for long periods.

1. Stretch your spine

Back exercises are increasingly popular for office workers. Back pain, an effect of the corona pandemic, is the number one disorder for working people today. However, it’s avoidable: To relieve pressure on the spine, you should always stretch it out well. This effective stretching exercise can be completed while sitting or standing. 

  • Get into an upright posture (sitting or standing).
  • Bring both your arms above your head, keeping one arm slightly bent.
  • Straighten the other arm so that you can feel a stretch.
  • Hold this position for a few breaths.
  • Switch arms and repeat the exercise.

2. Lift and rotate your shoulders

Alongside back pain, tense shoulders are common among office workers. To relax the muscles in this area, and to keep them relaxed, these two shoulder exercises can prove very beneficial. 

  • Raise your shoulders briefly (as in the graphic).
  • Hold your shoulders up for a few seconds, then let them fall down again.
  • Repeat this process 5-10 times in a row. 


  • Sit in a chair without leaning against the back.
  • Place both your hands on your shoulders with your elbows pointing outwards.
  • Slowly rotate your shoulders.
  • Circle your shoulders forward 10 times and then back 10 times.

3. Stretch your neck

Another part of the body that is often affected by tension is the neck. To loosen up the neck muscles, we advise regular stretching while at the office. The following, simple exercise is ideal for your workspace: 

  • Raise your right arm above your head.
  • Grab your temple with your right hand.
  • Bring your chin down to the side of the chest.
  • Extend your left arm so that your palm faces away from your body.
  • Feel the pull in the neck area.
  • Hold this position for about 30 seconds on each side, then switch.

4. Strengthen your arms

Staying active at your desk is not just a question of preventing pain – many are recommended for training your arm and leg muscles. No special equipment is required for this arm exercise—all you need is your desk! Here’s a step-by-step guide to an effective exercise that can strengthen your upper and lower arms

  • Stand in front of your desk (it should be about waist-high).
  • Support yourself with both arms on the desk.
  • Step away from the desk as far as you can so that your body is straight.
  • Tense your body, slowly lower it down, then bring yourself back up.
  • Do these office-friendly push-ups a few times each time you take a break!

5. Strengthen your legs

After sitting for several hours, your legs can start to feel heavy. To give them new lease of life, you’ve got to keep on moving! The following exercise is ideal for reinvigorating your lower body after a long stretch of sitting – particularly the backs of your legs

  • Place your feet under the desk so that your thighs and lower legs form a 120-degree angle.
  • Lift your toes up while pressing your heels firmly into the ground.
  • Hold this position for 15 to 20 seconds.
  • Do 15 repetitions.

Staying active at your desk is worth the effort

If your joints are feeling rusty from too much sitting, if you want to finally say goodbye to painful tension, or you just want to stay healthy, regular exercise at your desk is essential. Don't worry: with the right office furniture and a little perseverance, our desk exercises will help you feel better at work! 

Saturday, April 13, 2024

Getting it right on the road

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Potentially lifesaving: Being aware of emergency phones along highways and Rest and Service areas can contribute to making journeys safer. — ART CHEN/The Star

PETALING JAYA: With millions travelling on the highways during the festive Hari Raya season, paying attention to the road safety features and tips could help reduce accidents while also saving lives, say road safety experts.

The advice comes as a total of 2,929 road accidents and 53 deaths were recorded in just a day on the eve and first day of Raya on April 9 and 10 respectively.

Road safety expert Assoc Prof Dr Law Teik Hua from Universiti Putra Malaysia said most drivers tend to overlook the important road safety features along the major highways.

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“Educating the public about road safety features along highways is crucial, particularly with the expected increase in traffic during the Raya festive period.

“Highlighting lesser-known road safety features, such as emergency phones at intervals along the highway and strategically located Rest and Service Areas (RSA), are essential for enhancing driver awareness and promoting safer journeys,” he said when contacted yesterday.

Other common safety features usually taken for granted by drivers are the lane markings, reflective studs and the Variable Message Signs (VMS) which are strategically located along the highways.

“The VMS provide real-time updates on traffic conditions, accidents and road closures, enabling drivers to make informed decisions and adjust their routes accordingly to avoid potential hazards,” he said.

The lane markings and reflective studs serve as visual cues, especially during night time or bad weather, by helping drivers stay within their lanes while maintaining safe distances from other vehicles, Law added.

While there are currently traffic surveillance cameras to help monitor traffic, he suggested the use of AI-powered analytics and predictive modelling as tools to further enhance road safety along the highways.

Law noted that ultimately, it is raising public awareness among drivers on such road safety features which is crucial.

PLUS Malaysia Bhd (PLUS) expects over two million vehicles to be on major highways during the Raya holidays during peak on April 5, 6, 9, 12, 13 and 14 which is a 15% increase from the usual 1.82 million daily traffic volume.

Highway concessionaire Anih Bhd expects some 1.9 million vehicles to use the KL-Karak (KLK) Expressway and about 882,000 travelling on the East Coast Expressway Phase 1 (LPT1) concessionaire during the festive period.

Some 2.4 million vehicles are expected to travel in and out of Penang over the six-day Raya festive period starting from April 8.

Malaysian Road and Transportation Safety Association president MD Hairolazaman Muhamed Nor said drivers and motorcyclists should be aware of broken down or parked vehicles on emergency lanes or road shoulders on highways.

“Motorists should be on the lookout for such stationary vehicles on highways.

“The driver and passengers of the stalled vehicles should step out quickly and take shelter at a safe spot.

“Preferably, they should be behind the steel safety barriers or railings before seeking help,” he said.

Hairolazaman also said that planning one’s journey could help ease difficulties that might arise during emergencies while on the highway.

Malaysian Institute of Road Safety Research (Miros) chairman Prof Dr Wong Shaw Voon said that some cars nowadays have “eCall” feature which their owners may not be aware of.

“The eCall feature will automatically contact emergency responders in the event of a serious road accident including providing GPS coordinates to emergency services,” he said when contacted.

He added that eCall system would likely become a common added safety feature in cars which could prove helpful in the event of a serious crash.

He also advised drivers of stalled vehicles to move their vehicles to a safe area and stay behind the crash barriers while waiting for help to come.

“Some drivers think they will be safer waiting in their stalled vehicles but it is more dangerous,” he added.

PLUS Malaysia Bhd senior general manager of operations Mohd Yusuf Abd Aziz advised motorists to stay updated on traffic flow and plan their travel schedule using the PLUS smartphone application.

“Travel duration would be longer due during the peak periods due to increased traffic.

“Ensure your vehicles are roadworthy for the travel and pull over at rest areas for a break after every two hours of driving,” added Mohd Yusuf.

Road Safety Experts Association and Safety Driving Centre advisor Datuk Suret Singh said motorcyclists, especially those on smaller machines, and drivers of heavy vehicles such as buses and lorries, should keep to the left lane or slow lane at all times while on the highway.

“Motorcyclists riding at night should don luminous safety vests to stay visible to other motorists or they will be courting disaster,” the former Miros chairman added.

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Wednesday, April 10, 2024

Best Aircon Temperature For Night Sleeping (Updated)

Best Aircon Temperature

In Singapore, the temperature always remains high; humidity never allows you to feel comfortable. In fact, many times, you can’t even sleep properly unless you have an Aircon in your home that can maintain the temperature for you. But if you want to get better sleep at night, you need to get an Aircon temperature at an optimum level.

That also means you need to find the best Aircon temperature for night sleeping. Experts recommend that 25 degrees is the best Aircon temperature for night sleeping and suggest you set your Aircon as well on this temperature.

Sure, you may ask what is so special about 25 degrees centigrade and why this is the best Aircon temperature for night sleeping. If you have these questions, then here is an answer for you.

25 degree temperature at night
25 degree temperature at night

Experts researched and found that if you set Aircon temperature between 23 to 24 degrees C and keep the air humidity level at 60 percent or close to that, it will give you a very comfortable environment. At this temperature, your body’s internals neither feels very cold nor does it feel hot.

That means you will have the utmost comfort and help you get a comfortable sleep without any issue. If you keep the temperature lower than this, you would feel cold, and coldness can induce your urination. That means you would have to go to the bathroom again and again for urination, and that would disturb your sleep.

But if you will set your Aircon temperature at 25 degrees C, you would not feel either much cold, or you would have for the urination in a quick time. Other than this, if you get comfortable to sleep, you don’t wake up again and again at night, then you would have a more refreshed condition in the morning, and you would be able to have the much better working capability well in in the next day work. 

Save electricity

Save electricity on aircon
Save electricity on aircon

Aircon consume a lot of electricity, and if you can set the Aircon temperature at 25 degrees C, you can save at least 20% money as well in the cooling. Energy experts already proved this fact that if you increase the temperature of AC only by 2 degrees, then it can slash up to 30% electricity bill.

That means reducing the Aircon temperature further than 25 degrees C will not only affect your sleep, but it will affect your pocket as well. So, if you want to have a perfect sleep and don’t want to have a hole in your pocket because of your comfortable sleep, keeping this temperature would be a good idea for you.

In this way, you would not only save money for yourself, but you would save nature as well. That makes it one more reason to set the Aircon temperature at 25 degrees C during your sleep instead of choosing any lower temperature compare to this one.

Lesser load on your aircon

When you run your Aircon at lower temperatures, it will have to work harder to reach that temperature. Most of the Aircon does not take many loads to reach the given temperature, but going any further low than this causes extra load on the Aircon.

Sometimes, the Aircon temperature may not reach there at all, and if it reaches there, it needs to struggle very hard to maintain that temperature. If you set a lower cut off temperature, then your Aircon compressor will keep flipping in on and off situation.

On the other hand, if you set a slightly higher temperature for the Aircon, you would have fewer worries about the cut-off. It will cut off in a good interval, and it will not create any problem for you either.

You don’t have to deal with the cut off the sound and the frequency interval that you may need to face; you set the aircon temperature at a very lower rate. 

Save money on aircon
Save money on aircon

It will save you money

If you are consuming less electricity during your sleep, then you automatically save money. That is no brainer, and I should not talk about that with you in any manner. But that is not the only way of saving money by setting your

Aircon temperature at a slightly higher position. When you set the temperature at a higher setting, it gets a lesser load the Aircon system problems to your Aircon. You ignore to consider that while using the Aircon, but if you checked it carefully, you would realize how much money you can save just by increasing the Aircon temperature during your sleep.

If we talk about the reasons or benefits that can encourage you to choose this temperature during your sleep instead of choosing a lower one.

Here, some people can also claim that increasing Aircon temperature can affect their sleep as they are habitual to that particular lower temperature. Ideally, it should not make any difference to you in anyways. However, you may have a mental blockage that may restrict you from sleeping properly with a sudden increase in temperature.

If that is the case, then I would suggest you increase the temperature gradually. For example, if you sleep at 18 degrees C temperature, you should not instantly set it to 25. Instead of that, you should first make it 19 degrees for a couple of days.

After that, you can make it 20, then 23, and then 25. If you did that gradually, you would not face any trouble sleeping, and you would be able to get over your mental blockage. 

If we talk about the perfect Aircon temperature to sleep at night, then 25 degrees C is the only suggestion you would get from experts. Some people can also increase this number by one degree, and some can reduce it by one degree. They may have this opinion based on their experience, but this is certain they would remain close to that number, which explains my point as well for the same.


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Malaysia, a magnet for international students

 

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PETALING JAYA: Malaysia has the potential to attract more international students due to its quality education and affordable cost of living.

Malaysian Association of Private Colleges and Universities (Mapcu) president Datuk Parmjit Singh said factors that encourage students to study in Malaysia include the availability of high quality education programmes system delivered by universities with a strong international outlook and well-developed campuses and facilities.

“Tuition fees are relatively lower... (The same goes for the) living cost in Malaysia,” he said, adding that Malaysia also offers a student-friendly social ecosystem to provide the sort of lifestyle sought by international students.

“The tightening of regulations for international students is happening in a few countries, with some mainly due to shortages of accommodation in these countries.

ALSO READ: Growing worry over rising cost of studying overseas

“This does present opportunities for Malaysia to attract those students who are now unable to study in countries such as Australia, the United Kingdom and Canada.

“However, factors such as opportunities to work while studying and more inclusive post-study work opportunities – all of which are available to international students in those countries – may need to be enhanced in order to encourage these students to select Malaysia as a preferred alternative destination,” said Parmjit, who is also Asia Pacific University of Technology & Innovation (APU)chief executive officer (CEO).

Vice-Chancellors’ Council for Private Universities chairman Prof Mushtak Al-Atabi said in order to attract international students to our shores, Malaysia should make itself a more accessible destination.

“There are multiple countries in the region that are competing with Malaysia to be the regional education hub,” said Prof Mushtak, who is also Heriot-Watt University Malaysia provost and CEO.

National Association of Private Educational Institutions secretary-general Dr Teh Choon Jin said it is important for Malaysia to maintain a good reputation in terms of treatment of international students or foreigners in order to entice students to come here.

ALSO READ: INTERACTIVE: How the jobs mismatch may derail Malaysia’s drive to become a high-income nation

“If there is any negative report of ill treatment of foreigners, it may discourage potential international students from pursuing their studies in Malaysia,” he said.

Dr Teh also said these students may face challenges in finding employment opportunities in Malaysia after graduation as there are limited numbers for international graduates, compared to those in countries with more robust job markets.

On the plus side, Malaysia offers great cost savings due to the ringgit’s exchange rate being low compared with countries such as the UK, Australia, Canada and the United States, he added.

Malaysia’s location in South-East Asia with good connectivity to other countries within the region and those beyond the region also makes it an attractive destination to experience Asia, Dr Teh said.

He added that the nation is perceived as a safe country, Muslim-friendly and has a wide variety of food catering to different needs.

“Malaysia has relatively straightforward visa regulations compared to some other countries, making it easier for students to obtain study visas,” said Teh, who is also APU registrar.

Education Malaysia Global Services (EMGS) CEO Novie Tajuddin said the number of international students coming to Malaysia has been increasing over the years.

He said the principal body that manages the movement of international students in Malaysia, including facilitating visa processing, had received 65,207 applications by the end of 2023.

This is a huge increase compared with 10,453 applications in 2020.

“Malaysia is attractive to international students as (the living cost in the country) is affordable... The people are (also) friendly, and we are advanced in terms of transnational education,” he said when contacted.

“EMGS continues to promote our education, opening the door for new areas, looking into existing policy and working closely with the Higher Education Ministry and to work with other relevant ministries,”

Novie stressed.He also posited that the country could benefit from the tightening of regulations governing international students in other countries such as Canada, Australia and the UK.

Novie highlighted that Malaysia offers a graduate pass for students from 25 countries, including Brunei, Singapore, South Korea, Japan and Australia.

This year, he said, China and India were added to the list of countries that offer the pass.

“The graduate pass allows international students to stay for a year after completing their study.

“In this time, they can go on vacation, progress to the next study level or work in Malaysia,” he added.

The graduate pass is a long-term social visit pass that allows holders to gain multiple entries into the country.

The said pass is offered to international graduates who have completed their degree programmes at local universities and other higher education institutes

Source link:.https://www.thestar.com.my/news/nation/2024/04/10/a-magnet-for-international-students

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Monday, April 8, 2024

China’s up on human rights

Majority of countries affirm China's human rights progress ...


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China's human rights record to be examined by Universal 


ON Jan 26 this year, China’s human rights report was unanimously adopted by the UN Human Rights Council’s Universal Periodic Review (UPR) Working Group for the fourth cycle. More than 120 countries spoke highly of China’s remarkable achievements and unremitting efforts in human rights protection.

The concept of “human rights” became known from the West, yet its essential ideas have long existed in Chinese political culture. It was fully embodied in the long-cherished “people-being-first-of-all” political principle.

In the Book of Documents, one of China’s oldest classics written 3,000 years ago, it is written that “People are the foundation of a country. Only when people lead a good life can the country thrive.”

Mencius, the famous Chinese ancient sage, said the same thing: “People are the most important; the state is secondary.”

Since the establishment of the People’s Republic of China in 1949, priority has been given to ensuring and safeguarding the human rights of all Chinese citizens. Seeing both the global trend and China’s unique situation, the Chinese government has successfully pioneered its own way of advancing human rights protection and made historic achievements in various fields.

The following are three major principles. People are always at the centre. President Xi Jinping said: “... to ensure all Chinese people a life of contentment is China’s most weighty human right.”

After eight years of painstaking efforts, China has successfully alleviated nearly 100 million people out of poverty, putting an end to its centuries-long absolute poverty history.

This is an achievement not only for the Chinese people but also, more importantly, a victory for mankind as a whole. By realising the poverty reduction aim of the United Nations 2030 Agenda for Sustainable Development 10 years ahead of time, China has contributed significantly to global poverty reduction and progress in human development.

China has made solid progress in advancing high-quality development and established the world’s largest education, social security and healthcare systems, bringing tangible benefits to people of all ethnic groups.

Human rights are equally enjoyed by all. China is as diverse and as multiethnic as Malaysia. There are 56 ethnic groups living on this vast land. Like seeds of a pomegranate hugging each other closely, people of different ethnic groups in China love and support each other as brothers and sisters do in one big family.

Big or small, all ethnic groups in China enjoy equal social status. Their rights and benefits are legally stipulated and protected, and freedom of religion is ensured to everyone.

Recent years have seen additional “Outlines for Women’s and Children’s Development” adopted, and “Law on the Protection of Women’s Rights and Interests” amended to further promote gender equality and all-around development of women and children in China.

The physically underprivileged in China are also given proper support with their medical, educational, occupational and spiritual needs.

In upholding the principles of fairness and justice, China has been cooperating with other countries in the UN Human Rights Council and other multilateral organisations.

China has facilitated the adoption of a series of major international human rights conventions and declarations, and shared its wisdom with the rest of the world by proposing the vision of “building a community with a shared future for mankind”. This vision has been incorporated into a number of UN Human Rights Council resolutions.

Besides conducting human rights dialogues with Malaysia and 30 other countries or regions, China has been promoting exchanges and cooperation in various fields to promote human rights protection.

China has proposed the Global Development Initiative, the Global Security Initiative, and the Global Civilization Initiative, which are Chinese solutions to addressing the global concerns of development deficits, security predicament and civilisational alienation.

Human rights are not abstract terms. They are specific in denotation, achievable in practical form and evolve with history. There are no fixed standards or one-fits-all models. Therefore, every country’s human rights development path should be allowed and respected, and success or failure can only be judged by its own people.

By undertaking Chinese-style modernisation, China is steadily advancing its cause of national rejuvenation to make it a stronger and more prosperous country.

China will bring better equitability to all its people and promote human rights protection to new heights.

Malaysia is also a diverse and inclusive society protecting human rights under the rule of law. As a good neighbour and close partner, China is willing to work with Malaysia in various fields to jointly contribute to the advancement of human rights development in both the region and the world.

Article 1 of the UN Universal Declaration of Human Rights states: “All human beings are born free and equal in dignity and rights. They are endowed with reason and conscience and should act towards one another in a spirit of brotherhood.” I believe that with the collective efforts of all, these common aspirations of humankind will eventually become a reality.

By OUYANG YUJING Ambassador extraordinary and plenipotentiary of the People’s Republic of China to Malaysia

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