Staying Fit While Living in the Philippines

How to Stay Fit When Retired 

by Doug Sullivan, RN, CCM

If you are getting to that time in your life when you can say ”I’m retired” that’s great. Now is the time when maintaining your health and cultivating healthy habits is even more critical for your retirement years. 

First ask yourself, “Did I maintain a basic fitness routine before I retired? If you did, then keep up that healthy routine. Staying healthy for you will be even easier.  If you didn’t then it’s time to get into a fitness routine as soon as possible. Think of it like this, working full-time required a commitment to your employer. Now it’s time to make a commitment to yourself to consistently eat healthy and stay active because your health depends on it. Here’s a brief summary of ideas you can use to stay healthy after you’ve retired:

1.  Use Your Core Muscles. When you wake, lie in bed until fully awake and then think about how
you’re going raise yourself out of bed. You can engage your core muscles and immediately gain
correct posture as you walk to the bathroom.

2.  Drink Water. Drink at least 1 full glass of water upon arising. Make this a habit.  Two full glasses
is ideal.

3. Make a Breakfast Healthy. Have a healthy breakfast, low in fat and high in protein and fiber.  For
example, oatmeal, a hardboiled egg, an apple and a cup of coffee. Limit bacon or sausage breakfast
to no more than once a week. Also, limit those  “empty calorie” foods like donuts and pastries for
breakfast to once in a blue moon.

4. Stay Active. Do something active:  walk, go outside and tend to your yard or garden. Have a
morning exercise routine of calisthenics. What is great to do is to have some type of sport you’re
passionate about doing.

A little beach volleyball

A little beach volleyball keeps you off the couch!

5. Drink Water After Exercising. Drink at least two or more glasses of water after your exercise 
activity. In fact, you should be sipping water throughout your exercise routine, but never drink
large amounts.

6. Have a Healthy Lunch. Have lunch with lots of vegetables or salad.  For example: lean grilled
chicken or fish. A good starch like quinoa, brown rice pasta or brown rice. Stay away from high
glycemic starches. For example, white potatoes and white bread. Make your greens the largest
portion on your plate. 

7. Stay Active – Avoid Sitting Too Much. Spend the day doing what you need to do but never stay
seated for over an hour if at all possible. Drink more water!

9. Drink Water Before Eating Dinner. Make sure you have at least 1 or 2 glasses of water 30
minutes prior to your diner. Eat as healthy as possible, think about what you’re eating and is it
worth the calorie. Worse, does it have toxic ingredients?

9.  Do an Evening Walk. Go for an early evening stroll, and don’t just sit for the rest of the
evening.

10.  Keep Good Posture.  Enjoy you late evening and use good posture while sitting and standing.

11.  Drink Water Before Retiring. Drink at least 1 glass of water before bed.

Now this is just a rough example to give you a general idea.  In summary:  1) Move  2) Keep good posture  3) Drink water and 4) Eat healthy.  Do this and you will be healthier, happier and avoid the health problems that come from a poor diet and lack of exercise.

Thanks to Doug Sullivan for submitting this guest article. For more on Health and Fitness, visit Doug’s Website. Photos provided by Retired in Samar.

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