The Race of Health and Friendship

The Race of Health and Friendship

BY: Ubaid

Ahmed gulped down the glass of milk his mother had placed before him and rushed outside with excitement glowing on his face. Today was not just any ordinary day for him—it was one of the most awaited days of the school year. The annual sports festival was right around the corner, and Ahmed was determined to shine in the race. For months he had dreamed of winning first place, and this year he was ready to turn that dream into reality.

For the past two months, Ahmed had been training with great dedication. Every morning, before school, he ran laps around the park. In the evenings, he often stretched, practiced breathing exercises, and followed the advice of his father. Ahmed’s father was a highly energetic man, who had once been an athlete himself. Whenever Ahmed felt tired or unmotivated, his father encouraged him with words of wisdom.

“Remember, son,” his father often said, “if you want to win, you must train regularly. It is not enough to wish for victory—you must prepare your body and mind for it.”

Ahmed had taken this advice seriously, and he was happy to notice gradual improvement in his stamina. Where once he could barely complete a lap, now he could run several without stopping. His speed was improving, and his breathing was steadier. Every small victory filled him with confidence.

That morning, Ahmed reached the park earlier than usual. He wanted to get in some practice before his friend Irfan joined him. After tying his shoelaces tightly, Ahmed began running. The cool morning breeze brushed against his face, and the rhythmic sound of his footsteps echoed in his ears. He completed two laps before Irfan finally arrived, slightly out of breath just from walking to the park.

“Come on, Irfan!” Ahmed called out cheerfully. “Let’s run together today. The race is only a few days away, and we need to prepare.”

Irfan smiled and nodded. The two friends began running side by side. At first, everything seemed fine, but after a few minutes, Irfan’s steps grew heavier. His breathing became rough and uneven. Suddenly, he stumbled and fell to the ground, clutching his chest as he gasped for air.

Ahmed quickly stopped and rushed toward his friend. “Irfan! What happened?” he asked in alarm.

Irfan shook his head weakly. “I don’t know… I feel so weak. I don’t have the strength to keep running. My body feels exhausted.”

Ahmed frowned with concern. “But Irfan, how will you participate in the race if you can’t even finish a lap?”

“I know,” Irfan said sadly. “I want to run, but my body won’t let me. What should I do?”

Ahmed thought for a moment, then remembered his father’s guidance. “Don’t worry, Irfan. My father explained everything to me. I’ll share it with you. The first thing you need to do is work on your health. It’s not only about running—it’s about your whole lifestyle.”

“But my weight looks fine,” Irfan interrupted.

Ahmed shook his head. “You may look fine, but appearances can be misleading. You need to check your BMI.”

“BMI? What’s that?” Irfan asked curiously.

“It stands for Body Mass Index,” Ahmed explained patiently. “It’s a way to measure if your weight is healthy compared to your height and age. It helps you know whether you are underweight, overweight, or just right. A healthy BMI means your body is balanced, and you’ll have better energy for sports.”

Irfan nodded slowly, trying to understand. “So, what should I do to improve?”

“First,” Ahmed replied firmly, “you must exercise every day. At least one hour of physical activity is necessary. You can run, play football, or even walk briskly. The important thing is to move your body regularly.”

Irfan raised an eyebrow. “Football? How will that help me run faster?”

Ahmed smiled. “Playing football makes your muscles and nerves stronger. It improves your stamina, coordination, and reflexes. Plus, it’s fun—you won’t even realize how much you’re exercising while playing.”

Irfan’s eyes lit up a little. “That sounds interesting. I’ll try playing football daily.”

“That’s great,” Ahmed encouraged him. “But remember, exercise alone is not enough. You also need a healthy, balanced diet. That means fresh vegetables, fruits, milk, and foods rich in vitamins and minerals. Junk food might taste good, but it makes you weaker in the long run. Strong athletes build their strength not just on the track but also at the dining table.”

Irfan chuckled. “So, no more fries and soft drinks?”

Ahmed laughed. “At least not every day. Save them for special occasions. Your body deserves better fuel.”

With that, Ahmed picked up the football lying nearby. “Come on, let’s start now. The more we practice, the better we’ll feel.”

The two friends began kicking the ball around. Soon, laughter filled the park as they chased it across the grass. Even though Irfan grew tired quickly, he was determined to keep trying. Ahmed encouraged him at every step, reminding him that improvement takes time and effort.

As the sun climbed higher, the boys sat on a bench, sipping water and catching their breath. Ahmed looked at his friend seriously. “You know, Irfan, sports are not just about winning medals. They’re about keeping our bodies strong and our minds sharp. If we don’t take care of our health now, we’ll regret it later.”

Irfan nodded thoughtfully. “You’re right. I never realized how important exercise and diet are. I only thought about the race, not the preparation behind it. From now on, I’ll take it seriously.”

Ahmed patted his friend on the shoulder. “That’s the spirit. Together, we’ll become stronger and healthier. And who knows? Maybe this year, we’ll both win something at the sports festival.”

The two boys grinned at each other, their friendship strengthened not just by play, but by a shared promise to care for their health.

And to all the children reading their story, Ahmed had one final message: “Dear kids, remember that sports and exercise are essential for your health. Play daily, eat a balanced diet, and keep your body active. A healthy lifestyle today will build a stronger future for you tomorrow.”