Keeping fit in the Philippines

Hi Priscilla,

I am a road cyclist back home and bike locally here in Cebu 3 times/week. That's my main sport and I often share the climb with local Filipinos on their bikes. I bike up into the local mountains 10-15km where there is less traffic and cleaner air. I would never ride my bike in the city, it is way too dangerous and polluted.

We also have a gym and pool in our condo, and my GF walks most mornings and does yoga a couple of times a week (200p = $4). Our boys have bikes to ride around our complex (several hectares) and they play soccer on summer break. In general there is more walking here. So we are active. One can even go hiking on weekends further up in the mountains.

We buy good healthy food but it is not cheap to eat that way, except when we can get to the farmers market. Organic fruits and vegetables are available here, but who knows how organic they are, lol. And of course the excellent tropical fruits - mangoes, bananas and papaya - are delicious, plentiful and local. 

We also drink a lot of Calamansi juice - like tart little limes - it is delicious and only 50-100p per sack.! We can get brown rice at the big grocery store and good fish at the local market. And Moringa grows everywhere and is considered a superfood. We put it in a lot of dishes. 

Lastly, there are lots of sporting events here in Cebu - road races, triathlons and fitness runs, but I do not participate in those. Just no interest in organized sports and I'm way past my prime, lol..

I think it is more in your Genes than anything ,if you really abuse your body it will harm you for sure I am 76 and have saw a lot of friends and relatives I thought in great shape pass away ,if I knew I was going to live this long I would have taken care of my self, but if your afraid to die you cannot experance life, who knows what food is safe unless you grow it your self, I live in the province a lot of farmers growing fruit and vegetables all spray with chemicals

Firstly before I answer the question I would like to say that attending community sporting events is a great way of meeting locals.  Until I started attending sporting events with like minded local people I found it very hard to meet the middle or upper class Filipino, once you show you are a regular at sporting events they soon let welcome you.  The big advantage is as they are middle up upper class they all speak very good English, so I don't feel like a burden to the group.


I turn 57 years old in Feb 2019, when I exercise I participate for the sake of enjoyment.



What are your daily health hacks in the Philippines:

Do you exercise regularly?  = I swim 4 times a week, run 4 times a week and some time in the gym.

What is your go-to sport? = Open water swimming events  - and part of a relay team in Triathlons as the swimmer for the team.  As well as a some fun runs.

Do you manage to keep your diet healthy and balanced?  =
* Breakfast:  Uncle Tobies rolled oats are readily available in the Philippines, them with some fruit, (Tinned or fresh) is a good start to the day.
*  Lunch:  Salad sandwich
* Dinner: Meat and Vegetables  -  This gets a bit harder as it is hard to find quality meats here.

How easy is it to maintain a balanced diet in the Philippines? = Pretty easy.

Are you able to find organic products easily? = No.

Are there national or local incentives to foster a healthy lifestyle: sensitisation campaigns, sports infrastructure etc. ?  = Yes and know.  yes for the rich who can afford it and no for the poor.

How much of your monthly budget is dedicated to keeping fit?  =  Would average it to around 1,000php being the cost of attending swimming events and Tri's.  -  Gym and pool is free as I live in a Condo which has both   -   (General entry to a pool is about 120 to 150php per visit)

Hello Priscilla and my fellow Expats

I have always live by this premise. Your body is like a bank, you can only get out of it, what you put into it😳.

Exercising for myself is a way life. Just like breathing and eating. I don’t drink alcohol nor smoke cigarettes. And definitely no illegal drugs. Also no extra chicks other than my wife. As that is definitely unhealthy maybe even deadly.

My wife (filipina) and I train two days straight in gym working with weights. The next day we do walking cardio. Followed by two more days of same then cardio.

My diet is fairly healthy. Protein, complex carbohydrates, simple carbohydrates and very low fats. Chicken breast, salmon, potatoes, occasional rice, nuts, fruits, oatmeal, lots salads etc..., I live by moderation. Occasionally I have pizza, fried foods, ice cream, filipino foods etc..,

I am 65 years old. I use to be a U. S. Marine and part time bodybuilder. So I have history training. I am 5’8” weight 168. I came to Philippines weighting 188 mostly thick muscle. As I age I see necessity of reducing your body weight but staying active.

Health is key here for expats. It’s difficult to be sick being expat here. Having dental work done, seeing doctor occasionally and taking care of your spirit, soul and body is important.

Live long and live strong!

Hello;

Get a place on or near the ocean.  Lumalanoy, the best all around exercise that can be done regardless of age or fitness.  Here it is doable almost 365 per year.

I am exmilitary, i will stop exercising when i die.  Until then i will care for this temporary house God has given me.

Lem

Lived here since 2006 and lead an active life, not sitting down much and doing nothing bores me. 

Over the last couple of months my ankles have given me pain and cause me to stumble, like what happens when your ankles "have gone to sleep" and this happens after a period of inactivity.   Since retiring here I've always plodded around our home in bare feet and despite my wife's insistence of "Put your slippers on darling", I've just waved her advice away. We do feel the weather now and suppose acclimatized to this chilly winter.  Wearing thick socks and keeping my feet warm overnight does prevent the sudden pain first thing in the morning and wearing a rubber and spongy sole slipper also improves things. Something to be concerned about........we Europeans spend our working lives in socks and slippers on carpet floors, but retiring here we feel good to ignore these old habits and walk on cool tile floors.
Perhaps I should have listened to my wife's advice some years ago and kept something on my feet after all.

Hi everyone....

I'm a 70-year old athlete formerly from the USA and still competing both within the Philippines and internationally as a member of the Philippine national team for masters athletics (track and field).  I've resided in Mindanao since 2005, and was first invited to join the national team in 2013 after a medal haul in an open national meet.  Since then, I've competed in Asia and World championship events in countries such as Japan, Korea and China.  Next month I participate in the national open in Iligan, Isabela, and in May we have the Southeast Asia championships in Singapore.  Later this year is the Asia championships in Malaysia.

I prefer running on a rubberized track oval, but if not available, it's best to run on a dirt road or grass, and an asphalt surfaced road is much better for you than running on concrete.  Fun runs are common throughout the Philippines, so there's always the opportunity to meet other area runners for those looking to find running partners.  Most cities and many municipalities have one or more running clubs, so you don't have to go it alone.   Also, when running on the highways, I get out well before sunrise to avoid vehicle exhaust and the heat of the day.

I don't run every day, as I take one or two rest days (from running) each week to let the legs recover from my run sessions as they are serious efforts.  Cross training is also important and that can be accomplished at home or in a gym.  For anyone who is also a runner, my main track events are the 2000m steeplechase and 10,000m, plus the half marathon (non-stadia).

I saw someone mention about living near the ocean, and I wholeheartedly endorse that.  Before coming to the Philippines I frequently experienced lower back pain.  But after the first month here with 3-4 times a week snorkeling and learning how to use a spear gun, the back pain went away and has never returned.  Those excursions began small and grew into 4-5 hrs being the normal time in the water, with 9 hrs being my longest.

I try to eat healthy, but I burn so many calories on a daily basis that I don't mind treating myself to some favorites (like an occasional BLT with cheese).  I'm not into lechon baboy, but enjoy chicken and fish as my main meat sources.  Veggies rank high with me and I enjoy some good fruits, especially bananas as a source of potassium (important for runners).  I'm 5-9 and weigh 63kg.

God bless each and every one of you.  It's not so important what you do, but that you do "something". 

Dennis Scott

Hi chaps,

Just thought I'd pass on that my aching ankles have recovered back to normal after wearing socks and spongy soles to my shoes. Keep the socks on in bed to prevent the chilly draughts affecting the circulation if the quilt slips off when asleep.

Growing old has its irritable times.

You're my hero, Dennis. Haha, good going!

Way to go Peter. Best to listen to the little woman, but you might also try going barefoot on the beach regularly. I've heard it's a good way to strengthen the feet.

Hi Wayne, just a suggestion, when my clients are older I have them get their testosterone levels chked. No testosterone sadly one can no longer build muscle. A buddy of mine  had been training religiously 3 yrs with no real gains. His levels below the scale so doc put him on 1cc test c 250 per week. Hes a new man at 72. So many gaines this year. Wife thats late 20s is very happy now sexualy..lol 
If u decide 2 have urs chked be careful sum docs will tell u that ur levels rfone for ur age and typically it means they r low.
If ur doc days u r low and If u r a Vet that gets seen in the VA Manila, the VA will send it 2 u free. I just learned that the other day.
Ok ty for ur service, much appreciated,
Travis
US Army sgt combat vet 85 to 93
American College of Sports Med
ACE CERTIFIED
B degree Sportsmedicine

Keeping fit is a lifetime commitment. Started in the 80s while in the US Army. Continued thru my college yrs and the following jobs/business. Retired over here 8 years ago and fell in2 the hole with many others. 2 much drinking.. started back in the gym in Davao, Lifestyles but it was way 2 hot, needed AC so i went 2 Holiday. Now that Arcadia is open thats the place 2 go, pool sauna, the best of equipment, free weights, spin clasx, boxing and of course aerobics. Just turned 52 im 5 10 210lbs 10% bodyfat.. My goals to be ripped to 5 to 7% at 220 225.. it may take awhille but i have lotsa time..lol
Good luck every1..

Careful,

Global, there are some publications targeted at triathletes, here's a couple::

https://www.swimbikerun.phhttp://www.racedaymag.com/2016-philippi … of-events/

Might try to contact them. Or look for another. Or stop in at ROK Sports.