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"For a healthy
lifestyle and good nutrition, EXERCISE REGULARLY!
This is one
of the key statements of the Nutritional Guidelines for Filipinos
formulated by a group of nutrition experts led by the Food
and Nutrition Research Institute, Department of Science and
Technology (FNRI-DOST), and with members of the Technical
Working Group (TWG) from the National Nutrition Council (NNC)
Secretariat, Non-Communicable Disease Control Service-Department
of Health (NCDS-DOH), Nutrition Center of the Philippines
(NCP), and the Philippine Association of Nutrition (PAN).
According
to FNRI, research findings show that people who follow a regular
exercise program have lesser risk of developing heart disease,
diabetes, osteoporosis, and other nutrition-related diseases.
Work especially
in cities and highly urbanized areas is becoming more sedentary
in nature. Most office workers now have no time for exercise.
Finding time
for exercise to fit into busy schedules is difficult, but
not impossible. One can make exercise a part of one’s life,
whether at home, at work or at play.
Here are some ways to fit
exercise into busy schedules. When at home, you can watch
television by sitting instead of lying and better, exercise
while watching television.
Throw away those
television/video remote controls and use manual operation
instead. Stand up while talking on the phone.
When you’re
in shopping malls, try to park away and walk the extra distance.
Wear your rubber shoes and walk an extra lap or two around
the mall. Make it a habit to use stairs instead of the escalator
or elevator.
At the office,
most of us have sedentary jobs and work usually take a significant
part of our day. To increase our physical activity try these
suggestions. Discuss ideas while walking around the corridors.
Walk down the corridors to speak with someone instead of using
the telephone. Try getting-off a few floors and take the stairs
the remainder of the way. Avoid elevators, instead use the
stairs. Organize or participate in a recreation/physical fitness
program in your work place.
During
travel, you can walk around while waiting for the plane at
the airport. Stay at the hotel with fitness centers or swimming
pools. You can take a long jump rope in your suitcase and
do some jumps and calisthenics in your hotel room.
Play
and recreation are important for good health. Try to look
for opportunities to be active and have fun at the same time.
Plan family outings and vacations that include increase physical
activity like hiking, backpacking, swimming, etc. When opportunities
are available, try to visit sights in new places by walking,
jogging or cycling. Exercise while playing your favorite music.
When dancing, choose a fast music. Playing single tennis is
better than doubles.
In
the Dietary Guidelines for the Prevention of Heart Disease
and Diabetes published by FNRI, here are some things to know
about exercise:
One need not perspire to make exercise effective.
It is not true that more perspiration during exercise means
more fat loss.
Electric stimulation is not good substitute for exercise.
Exercise does not stimulate appetite.
If you exercise, it does not mean you can eat as long as
you desire.
If you stop exercising, muscles will not be replaced by
fat.
Exercise will lower blood sugar.
It is not true that one will not become healthy with a 10-minute
exercise weekly.
Fat cannot be reduced with the use of body wraps.
Whenever
and wherever people exercise, increased physical activity
can be achieved in a variety of ways. Exercise does not mean
expensive outfit and fitness programs.
Start
choosing activities you enjoy and do them regularly. By combining
exercise or increaed physical activity with good nutrition,
you add more years to your life.
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