Tips to become physically active again

Two years into the pandemic, a lot of us may have adopted a sedentary lifestyle. According to a survey by the Department of Science and Technology’s Food and Nutrition Research Institute in 2022, around 27 million Filipinos are overweight and obese, and this number is increasing at a rapid rate. Lack of physical activity can result in inconveniences such as back pains, muscle and joint pain, and feeling more tired and lethargic.

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Now that quarantine measures are less stringent, we now have more opportunities to kickstart our fitness journey. The World Health Organization (WHO) recommends having at least 150 minutes of moderate physical activity per week for adults aged 18–64 years. And especially since COVID-19 cases can rise again anytime, strengthening your immunity by taking care of your overall physical health and wellbeing should be a priority that can even prove to be beneficial in the long run.

As a company concerned with people’s health and wellbeing, AXA Philippines, one of the leading insurance providers in the country, shares some fitness tips to slowly but surely become more active again:

Take breaks from sitting. Working from home has removed the physical effort of walking around an office and commuting to work. However, it is still easy to sneak in a few minutes of physical activity even for those already back in the office. As a general rule, experts say it is ideal to stand up and do some light activity after 30 minutes of sitting such as walking or stretching for at least five minutes.

Be creative with movement. Being physically active does not just mean doing aerobic exercises such as jumping jacks and push-ups. Doing your laundry, cleaning around the house, and walking your dog count as what experts call non-exercise activity thermogenesis and can expend as much energy as exercise does. Parents working from home can even find a quick and fun activity to do with their kids during the day so that the entire family could be active. You can also take the stairs more or find an outdoor activity such as having picnics or taking a bike tour during the weekend.

Find a physical activity you enjoy. Being at home also has the biggest advantage as it is easier to sneak in several minutes of workout than in an office. Find an activity that you truly enjoy whether that be running, swimming, dancing, or cycling. For those working in the office, find a gym or club nearby that you could go to before or after work. The goal is to be able to incorporate this activity into your lifestyle long-term so you have to make sure that what you are doing is enjoyable and accessible for you.

Don’t be too pressured by goals. While goals can be useful, confining yourself to a strict set of goals can sometimes make you feel pressured and can end up being a barrier to your fitness journey. Instead of setting big goals such as losing a certain weight by a certain date, focus instead on goals that build habits such as committing to exercise at least 30 minutes a day. This way, you can focus on smaller and more easily achievable goals that add up to take you to where you want your fitness level to be.

Find support. Having someone with you on your fitness journey can help you stay motivated. Find a friend who is also looking to improve their fitness, or find a bonding activity that everyone in your family enjoys.

Everyone will have varying fitness journeys and there is no one-size-fits-all approach to it– the important thing is to make movement a part of your daily routine. AXA Philippines Chief Customer Officer Nandy Villar says, “Proactively caring for your health is essential in achieving your goals and preserving your wellbeing not just for yourself but for your loved ones, too. From self-care to full medical care, we at AXA Philippines can be your expert partner in your wellbeing journey, protection of health, and continuity of care.”

For your health care needs, AXA Philippines offers Health Care Access, a comprehensive, flexible, and affordable health care plan for hospitalization and primary health care needs including emergency, preventive, and inpatient care. It also has perks such as 24/7 teleconsultation, a Longevity Fund that you can use for medical emergencies when you reach age 76 and up, and life and accident coverage up to P500,000. Meanwhile, Health Max gives you lifetime coverage for 56 major and 18 minor critical illnesses – including cancer, heart attack, and stroke until age 100. It offers various payment periods for flexibility, Advance Health Fund for medical emergencies, and life insurance.

Keep yourself and your family safe and protected by having a reliable partner like AXA Philippines to safeguard your overall health and wellbeing. To know more about AXA Health Care Access and Health Max, visit https://www.axa.com.ph/health-protection/health-care-access and https://www.axa.com.ph/health-protection/health-max.