Fitness for the New Year

By Toni Loyola

Start the year right –put an end to the endless resolution of just trying to being fit.

Shedding-off the extra kilos that we’ve gained from the holiday feasts is one tough game. And as we Pinoys are known to overdo the year end celebration with heaps upon heaps of sinful traditional food, it’s one big uphill battle. In fact, we start each year promising ourselves that we will try our best to eat right, exercise regularly and lead a healthy lifestyle. Yet, year after year, this health and wellness goal has just become a familiar note in our list of resolutions.

Aside from aspiring for a killer body with six-pack abs, being physically fit brings a lot of benefits. We know from experts that a number of diseases come along with being overweight and stressed, and so it is totally necessary to take a look at our health and wellness regime, seriously in 2011.

In Illustrado’s chat with Roberto Polidario – a Dubai-based fitness expert, he notes that stress and obesity, and the diseases that stem from these conditions are regular concerns, regardless of nationalities. But he furthered, “Though we don’t see much overweight Filipinos, it is true that a lot of us suffer from hypertension, diabetes, heart, lungs and kidney problems due to poor eating habits, lack of exercise and a bad lifestyle plus, we don’t make health as a top priority.”

That opinion is echoed by findings released by the US Department of Health and Human Services – National Institute of Health and National Heart, Lung and Blood Institute in 2003. In a study specifically focused on Filipino expats based in the US, it was revealed that, “There is highly consistent and convergent evidence that the population is at high risk of developing cardiovascular disease.  Filipinos, particularly new immigrants, are susceptible to stress from work and family issues.  Some of their coping strategies include unhealthy eating and smoking.” 

Among the factors cited that greatly affect Filipino expats health in the study are dietary habits, the consumption of traditional foods that are high in fat and sodium, including “pasalubong” on special mention; stress and socio-economic status – the fact that needs, especially family commitments, often take precedence over personal health resulting in lower awareness about health and less time devoted to health maintenance and improvement.

Becoming fit and healthy, therefore, is one priority that we cannot afford to miss out on in 2011. So we have to begin somewhere. According to Roberto, “Filipinos must focus on their goal to stay fit and healthy for as long as they can and never give up. It sounds easy but it needs a lot of discipline, hard work and patience.” So, we say, it may not be simple task but it is definitely doable.

Eat right

We are what we eat, as the old saying goes. So, there goes why our love for rice, pork and sweets show inevitably in our bulging tummies, and un-toned arms and thighs. It’s a no-brainer that we have to stay away from oily, fatty, salty and sugary foods, as too much of these cause our bodies trouble.

Roberto tells Illustrado, “Food is the main source of energy of our body. To be healthy, food intake must include proteins, as well as big portions of vegetables, fruits and fibers as these are rich in anti-oxidants vitamins and minerals that help strengthen the immune system.”

He also suggests that we must avoid processed foods as they are laden with preservatives and chemicals that lead to unfavorable health conditions. Moreover, he proposes that we consider doing a detox- cleansing of colon, kidney and liver to eliminate toxins. There are available supplements from the pharmacies and specialist services in specific places, but before doing so, always seek necessary medical guidance.

On the other hand, aside from these helpful tips, a consultant at the Clessidra MedSpa at the Dubai Healthcare City gives us a lowdown of simple steps in achieving a healthy diet:

Drink plenty of water – Living in the UAE, where it is basically dry, drinking eight glasses of water is an absolute must. The body must store enough water so that the lymphatic system will be able to work properly, paving the way for less medical concerns in the coming years. But, drinking water also means choosing the right water to drink. Tap water in the emirates is certainly a no-no.

• Eat five times a day – It might be a surprise for Pinoys who think that three meals a day constitute healthy diet. In fact, we need to eat a hearty breakfast, power lunch and light dinner, with snacks in between. Simple, light snacks are important to keep us from over-eating during meals. Also, remember that dinner should be taken three hours before sleeping for proper digestion. And, of course, the food we need to take must be a proper mix of nutrients.

• Avoid starving – It might be a surprise, but starving only accelerates weight gain. For example, skipping meals just leads to overeating and this largely leads to weight gain. Moreso, starving slows down metabolism, making the body store the fat, instead of burning it.

Exercise properly

Most of us would think that the only way we can exercise is to enroll in a gym program. Well, that’s one way to do it but certainly not the only way. There are several means by which we can start a fitness regime that would not require hundreds or thousands of dirhams.

With money constraints solved, another excuse that we normally use is not having enough time to exercise. We say that we’re quite busy at work, and tired when we get home, so exercising is not really an option. We’d rather lie in bed, sleep, or run a movie marathon in front of the TV.

Roberto says, “We must find the time to start exercising no matter how busy our schedules are. We need to start running, do brisk walking or even dancing and swimming to burn more calories. Our bodies are designed to keep on moving.”

He furthers, “We need at least 45 minutes or an hour for a full exercise program. A busy person may find that it’s quite difficult. But, they can simply exercise throughout the day. For example, do a quick five-minute stretching of abdominals and pushups before taking a shower in the morning. Then a lot of walking by parking your car far from the office and using the stairs instead of lift.”

It’s great to know that exercising can be a series of simple activities. Here’s a list of exercise alternatives that are quite fun and easy to include in your regular routine –

• Begin your day right – It would be best to start a morning regime that would give you energy throughout the day. So, our tip would be: drink about half-liter of water after waking up in the morning. Then take a walk, a jog or a run around the neighborhood for about 15 to 30 minutes. Go home, feeling energized and totally awake.

• Go with friends – Sharing the fitness goal among friends is one way of motivating yourself. So, group together, go to Jumeirah Beach Park, Safa Park, and enjoy running by the track.

• Love sports – Join the Pinoys playing basketball in Satwa or Garhoud, or take part in Filipino organizations that implement sports activities. Aside from learning the sports, it is the best opportunity to shed off excess kilos.

• Dance like Gaga – There is no need to go out or give up watching YouTube over exercise. With the help of Lady Gaga, Beyonce and Rihanna, we can definitely move our muscles by simply dancing to their upbeat tunes.

Eat, Exercise, Love

We eat right and exercise properly because we love our bodies – well, aside from the obvious fact that it wouldn’t hurt to get noticed for having a killer figure. Through the years, our lifestyle will definitely take its toll, if we do not start taking care of ourselves now.

So, this 2012, as Roberto says, we have to: “(1) Start a healthy eating habit by eating fruits and vegetable salad instead of easy-to-cook noodles, (2) Avoid alcohol and smoking, always  get enough rest and sleep, (3) Do stretching and push-ups everyday for a few minutes, (4) Always find time to relax after hectic week, play sport that you like and treat yourself to a good massage, and (5) Always love yourself, don’t entertain stress, and be positive at all times.”

That being said, being healthy is not only about staying physically fit. We also have to take a look at our emotional and spiritual wellbeing. That’s why despite all the negative energies that surround us, we need to stay positive and welcome the New Year with positive thoughts – that it would bring us good health, happiness and prosperity. With less stress and over-flowing good vibes, there is no reason to fail on our attempt to be healthy and well this 2012.