Kaya Mo Na Buto Mo?

Maintaining good health is an active task. Move!

Tulad ng pagto-tootbrush mo araw-araw (kung ginagawa mo) para mabawasan ang tyansang mabulok ang ngipin, ganoon rin sa pagiging malusog.

It is a consistent task that is supposedly automatic later on - NOT like the exercise program you’re considering.

Recently, I missed my regular exercise schedule - almost 2 weeks in a row.

Oo. Hindi ayos sa pakiramdam.

It made my task performance less productive and lowered some of my creativity fuel.

Dala narin siguro ng nakasanayang blood flow sa katawan ko kapag physically active.

This reminded me of my previous state before incorporating regular exercise.

Napansin ko rin na by just stopping one habit (doing exercise) for a short time, nagsisilabasan ulit ang mga bad habits ko before.

Ang naging dating tuloy ay same (rather than opposite) attracts.

Dahil part sa routine na ‘yon ang pagpunta sa labas (to do jogging) ay ang momentum to freely buy nutritious foods, stopping it made me eat highly processed foods - work from a home person here.

Result?

This led to the worst-case stagnation I shared even if it is just a short time.

Kapag may nalalaman tayong bago, nakakatuwa (unless masakit para sa’yo tanggapin).

Mga health tips, diet hacks, exercise techniques - anything to be better, thumbs up ‘yan.

Majority of the time, nalilimutan nating i-implement ang new learning.

Panay nood o basa na tila ginawa nang telebabad.

Acting on knowledge is what gives us the results.

Sa pinaka-ugat, moving our body is the standard requirement for better health.

Kaya nga sinasabi na “galaw-galaw para hindi pumanaw”.

Physical activity ay para to maintain our body habang pagkain (nutrition) naman is what makes our body.

What we eat dictates how our body will be composed.

Doing actions and eating nutritious foods ang naghihiwalay sa maganda at panget na katawan.

Hindi mapapansin agad pero paunti-unti magkakaroon ng linaw kung ano talaga ang pinili mo.

Kung nakuha mo ang hint, negative talaga ang effect ng pag-disregard natin sa needed action to be healthy.

Tulad ng listahan sa grocery, bigyan din kita ng list ng mga possibleng problema of picking the opposite path of a healthy lifestyle:

Baka sabihin mo pessimistic ako, kaya ‘yang lima na lang ang ibigay ko sa’yo.

The first step is always the hardest to take.

Alam mo ang cost kaso the initial action talaga ang number 1 problem in general.

Paano ko nasabi?

Kasi may kanya-kanya tayong nagagawang dahilan not to take it.

Ang daling sabihin, mahirap gawin.

In every journey, unang step talaga ang pinakamahirap.

Doon pa lang kasi mabubuo ang momentum na magpapadali later on.

Hindi na rin masyadong makita ang importansya gawa na wala pa namang nararamdaman.

Believers follow their feelings of being dependent in what they call “agimat”.

Iniisip rin natin na hindi ka naman mataba o payat, bakit pa kailangan isipin ‘yan?

If not broken, don’t fix it - sabi.

For long period, nabubulag tayo minsan sa tiwala na ayos pa naman ang kalusugan.

We spend more time at work forgetting to take care of our bodies.

Nakatutok sa kung paano mabuhay ngayon kaya walang oras isipan ang pangmatagalan.

Kahit anong rason pa ang mabibigay natin, tayo rin naman ang maghihirap resulta ng pagwawalang bahala.

Let's see how we can overcome this fight-and-flight mind confusion to attain a sustainable lifestyle - being alive longer.

Not perfect but sustainable.

Halos common sense na rin sa karamihan itong mga sasabihin ko.

Pero sa sobrang common sense, hindi na nagkakaroon ng sense sa iba.

Pero, who I am to judge, ‘di ba?

Sa dami ng options about being healthy, we tend to be dragged into the paradox of choice.

Akala natin mas madali kung maraming pagpipilian, pero mas lalo lang tayong nahihirapan dahil sa tagal ng pag-decide at bilang ng mga kailangan i-consider.

Kahit million pa ‘yan, pili ka lang ng isa.

Piliin mo ‘yong sa tingin mo sobrang dali - parang imposibleng hindi mo magagawa.

This first step will solve the weight of just starting.

Less friction, mas ayos.

Doon ka sa pakiramdam mong mag-eenjoy kang gawin dahil need rin i-consider our natural tendencies as emotional beings.

So you start being simple and you stay because it’s enjoyable.

Bago ka mamawis kakatakbo ng 2 hours sa malapit na field sa inyo, kumain ka muna!

Kaya nga madalas mong maririnig kapag usapang health improvement ay “mag-diet ka”.

In a broader term, we call this nutrition.

Everyday chicken and broccoli, gusto mo?

O baka water therapy ang okay sa’yo?

Don’t worry, hindi gano’n ang nutrition.

You don’t need to have only one type of meal every single time.

Basta may gulay, prutas, at protein source ang pagkain mo, pwede na.

Lagyan mo ng kanin, drinks, at ano mang desserts na trip mo, no problem (unless sabi ng doctor).

Mahalaga ay na-prioritize mo ang unang tatlo (at least 80% of what you consume), good to go ka na.

This gives you more flexibility and makes you stick to your goals.

Sa umpisa, it will take time to know about calories, food density, weight, etc.

Later on, magiging second nature na lang at tamang tansya-tansya.

Dahil may energy ka na from the food you take, using that energy is the next step.

Besides using it to do your work, ilagay rin natin sa exercise.

Simpleng paglalakad can be considered an exercise.

The goal is to move your WHOLE body at least every day.

Pwede kang magsimula sa daily walks.

Samahan mo ng push-ups tuwing umaga.

Do stretching to maintain or improve your body’s range of motion.

Cardio, muscle focus, at flexibility ang tatlong bagay na need mo lang magawa to consider that you had an overall exercise in a week.

More of that is your choice whether a preparation for a competition or simply challenging yourself.

With or without tools, as long as it accomplishes the 3 goals, okay na ‘yon.

In lifting weights, there is a concept called progressive overload.

Ito ‘yong style na habang tumatagal, dinadagdagan mo rin ng intensity (overload) ang ginagawa mo to maintain progress (progressive).

We can use this in our overall health.

Kung last week ay 10 minutes ka naglakad, this week ay 11 minutes naman.

Kung last week ay puro prito ang pagkain mo, this week ay may isa kang meal na hindi prito.

Sa current evaluation mo, parang napakaunti ng pagbabago.

Remember, we are building a lifestyle, not just a one-time event.

Sa katagalan, the minor differences will become major changes compared to when you started.

At the same time, hindi gano’n kalala ang stress na mae-experience in the process.

Ito ang madalas na hindi iniintindi ng iba - having enough rest.

Pinagod mo ba naman sarili mo, kakailangan talaga niyan ng time para maka-recover.

Having 8-10 hours of sleep daily makes your body function properly, especially your mental state.

In general population ito, so pakibulsa na muna ‘yang salitaan mong “ako nga 4 hours, solve na”.

Exercise makes your muscles sore, while resting time is responsible for building it.

Kapag pagod ka o masama ang pakiramdam, pahinga ang pinaka-importante sa process of recovery.

Minsan, kailangan mo lang talagang mag-relax.

You will NOT be consistent.

Tanggapin mo na agad na hindi mo masusunod ang lahat ng plano in having a healthy lifestyle.

It doesn’t mean you will not make any effort to have it.

Ang magandang style dito ay knowing the fundamentals of what you should have (mga na-discuss natin) while being free for possible changes.

Hindi ka laging makaka-jogging, pero you can adjust the schedule sa susunod.

Hindi laging may gulay o prutas sa pagkain, pero you can have some sa susunod na meal.

You’re performing the short-term actions with the long-term results in mind as a summation.

Dagdag-bawas na intensity or refinement in details can be considered for fast changes.

Siguraduhin lang na may minimum point na kailangan i-meet for the bigger goal.

The rules you set are not fixed.

It can be adjusted as time passes while you learn and gain experience.

Nakakatuwa na binasa mo ito hanggang dulo.

Now, share this with someone you care about.

Salamat!

- Mark Galvez