After partaking of feasts during the holidays, some went straight to the gym to burn the extra calories. But how do you start your fitness journey this 2025?
According to Vonne Aquino’s report in “State of the Nation” on Thursday, fitness experts advise everyone to take small steps first when exercising to achieve a fit body this year.
“Ten minutes lang, movements sa morning, tapos gradually hanggang sa maging consistent. Malay mo by March one hour na yung consistency,” said fitness coach Karl Sison.
(You can start with 10 minutes of movements in the morning until gradually you can do it consistently. Maybe by March you can do an hour of exercises.)
Further, enough sleep and recovery are beneficial after exercising or working out.
“Kapag nagpapahinga ako, doon nagbi-build yung muscle. Kunyari Monday nag-exercise ka, the next day sore ka. May tinatawag tayo sa science na microtears…so para mag-recover ‘yun, hindi mo kailangan bugbugin pa, kailangan mo lang i-rest siya,” said Sison.
(Our muscles actually build up when we rest. For example, you exercised on Monday, expect to feel sore the following day. In science, there are what we call microtears…so for these tears to recover, you don’t need to further work out your muscles, instead you need to rest.)
Proper nutrition, stress management and prioritize sleep and recovery.
But the fitness expert also reminded everyone to set realistic fitness goals.
“Huwag mong i-pressure yung sarili mo na parang beach body na dapat in three months. Take your time lang. Just enjoy the process,” said Sison.
(Don’t pressure yourself, let’s say to achieve a beach body in three months. Take your time. Just enjoy the process.)
Motivation is needed, said fitness coach Jason Gonzaga, adding that one’s fitness goal must be long term, a change in lifestyle.
The Department of Health earlier reminded the public to avoid eating too much of the four “Ma”: matamis (sweet), maalat (salty), mamantika (oily), and mataba (fatty).
“Kino-kontrol natin yung hypertension na possible cause ng stroke at heart attack. Number two, yung matatamis, yung diabetes na isa sa mga top causes ng kidney dialysis,” said Health Secretary Ted Herbosa.
(We want to control hypertension which is the possible cause of stroke and heart attack. Second, the sweets can lead to diabetes and this is one of the causes for kidney dialysis.)
The DOH also advised everyone to follow the “Pinggang Pinoy” which is a visual representation of the ideal Filipino diet consisting of more fruits and vegetables, drink enough water and consume less rice and noodles.
Herbosa advises having enough sleep, hydration, smoking is not allowed so is vaping, alcohol, and of course, illegal drugs. — Vince Angelo Ferreras/BAP, GMA Integrated News
