- 4 days ago
Join us LIVE as we talk with a distinguished member of the University of the Philippines and the CHED Technical Panel for Sports and Exercise Science. Hear key insights on sports science, physical education, and higher education policies shaping the field in the Philippines.
Don’t miss this important discussion on the future of sports and exercise science and its impact on education, health, and national development.
Don’t miss this important discussion on the future of sports and exercise science and its impact on education, health, and national development.
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LifestyleTranscript
00:00Thank you for joining us.
00:30Thank you for joining us.
01:00Thank you for joining us.
01:30Thank you for joining us.
01:32Thank you for joining us.
01:34Joining us is Mr. Pio Solon, a distinguished member of the University of the Philippines and a technical panel for Sports and Exercise Science of the Commission on Higher Education.
01:46Mr. Solon brings crucial insights into sports science, physical education, and higher education policies, helping students, educators, and policymakers better understand the direction of sports and exercise science in the country.
02:03We will explore the challenges, opportunities, and the future of the field right here on Beyond the Headlines.
02:10Good afternoon, Pio.
02:12Good afternoon, DJ and Wilred.
02:14Thank you for having me.
02:15Yes.
02:16Pio is no stranger to Sandstar because he used to write a column for Lifestyle.
02:21But there's something that's stranger about him, and that is his course.
02:28So he studied sports science in UP.
02:33So I think we will have to ask him.
02:37I have to ask him.
02:38I have to ask him.
02:39I have to ask him.
02:40I have to ask him.
02:41Physical education.
02:42I have to ask him.
02:43I have to ask him.
02:44Sports science.
02:45Okay.
02:46So what exactly is the course about?
02:48Right.
02:49So I took up sports science at the University of the Philippines.
02:54Back then, I was a handful of a few in UP.
03:00So nobody knew about the course.
03:04But it was really the application of science into sports.
03:07So if you can imagine, let's say, physics, how leverage plays an advantage in different techniques
03:15or material science where this type of rubber interacts better with this surface of rubber better.
03:22So there's more friction and so you can have more traction when you sprint.
03:26Sports nutrition.
03:28Looking at how nutrition impacts sports performance and fitness and all these things.
03:36How do we properly craft exercise programs to improve different, let's say, parameters.
03:47Let's say, endurance or body composition or strength or speed or power.
03:52So this is what we took.
03:54So more should want the entire thing.
03:57Yes, yes, yes.
03:58Not just nutrition.
03:59Not just on physical activities.
04:02Yeah.
04:03But really the science and things.
04:04Like if you're a basketball player.
04:05Yes.
04:06To an extent, the design of the rubber shoes.
04:12We can look at it and then say that this might be beneficial for this type of athlete who moves a certain way.
04:21And then the foot that is more into orthotics.
04:29But we have an understanding of it.
04:32I think sports science as a field is more of we are generalists.
04:38General of everything.
04:39General of everything.
04:40General of everything.
04:41And how they relate.
04:42And eventually you choose a specialization, which in my case was strength and conditioning.
04:49And then eventually I'm doing postgraduate degree in public health.
04:55So I'm looking at how this exercise and sports impacts the public health also.
05:02So these are my interests and to an extent specialization.
05:07It's true, right?
05:08Because if you micro, then you go to public health.
05:11So more people will serve.
05:13Yeah, yeah.
05:14That's good.
05:15Yeah.
05:16So speaking of more people.
05:17Okay.
05:18Kemarag, fitness is a simple and at the same time a complex word.
05:23Yeah.
05:24So in simplest terms, what does fitness mean?
05:27And why does it matter on a day-to-day life?
05:31Yeah.
05:32So fitness is just the physical capability to accomplish certain tasks.
05:37This can be going up the stairs, which I think for us is more like sayunrah.
05:43But if you ask, let's say an 80-year-old, going up the stairs can be physically demanding tasks for him or her.
05:52And so it encompasses so many things, but the general is the ability to do physical tasks well with less physical effort.
06:05Yeah.
06:06So how much, can you say, this is also potentially a myth buster, no?
06:09Yeah.
06:10How much of it is diet?
06:12Mm-hmm.
06:13And how much of it is exercise?
06:15And I'll complicate it later.
06:17Okay.
06:18So, yeah.
06:19Well, it's hard to put the percentage on how much of it is nutrition and how much of it is exercise.
06:28People respond different ways to both, no?
06:32There are some people who are able to, and I know people who are able to out-train a bad diet.
06:39And I know people who, despite exercising so much and eating so much because of their personal genetics or how they're constituted, they're not responders.
06:56But evidently, I think the broad answer I can give to that is that everyone should have, should try to be as fit as possible and to eat as nutritionally sound as they possibly can.
07:11Right?
07:12So every, it's not one solution fit all right?
07:15No.
07:16Yeah.
07:17The science will really have to evaluate.
07:19Yes.
07:20Your metabolism and everything.
07:22So, yeah.
07:23So, yeah.
07:24So, yeah.
07:25So, yeah.
07:26So, yeah.
07:27So, yeah.
07:30So, yeah.
07:31The best way to approach it is really to consult an expert and have yourself checked.
07:36Yeah.
07:37So, yeah.
07:42So, this one is a myth buster.
07:45Because I've read somewhere that it's 60% diet and then the rest will just follow.
07:51Yeah.
07:52But I like the idea that it depends on how the body actually responds.
07:56Yeah.
07:57So, speaking of the body, how much also of it is genetics?
08:04Well, the safe answer to that would be we think of genetics or genes like keys in a keyboard.
08:16And then depending on how you live your life, certain keys in that keyboard gets played.
08:21Like, for example, let's say you have two people, perhaps family members, identical set of genes.
08:28One person does life a certain way, sleeps eight hours, exercises one hour a day, eats food high in fiber.
08:38So, certain genes get activated and then that's the one that becomes actualized.
08:47So, it's hard to answer the gene question for now.
08:51But one thing's for sure.
08:53If we look at the world health guidelines on physical activity, before the pandemic, I think they changed it, if I'm not mistaken.
09:02Right now, they're saying 300 minutes of physical activity per week.
09:06And then two of that strength training.
09:13Five days.
09:14Five days, 60 minutes.
09:16Actually, I like the analogy using a keyboard.
09:19For me, good genes, bad genes, Levi's, guess.
09:24But this one is genetics.
09:28Sorry.
09:29I don't know if I fail a joke.
09:31Okay, okay.
09:32Okay.
09:33I don't know if you have the whole family who fail a joke.
09:35Okay, okay.
09:36Renounce that joke.
09:38Sometimes it's a two-on.
09:39Yes.
09:40I don't know if you're a...
09:42Well, every...
09:44When you're a person, you're a genetic...
09:46You can see this.
09:48There are families who...
09:51I agree.
09:54I've seen that.
09:55But there's another one.
09:56When I'm a diet, I'm deprived of your self of food.
10:01But still, you have to lose.
10:03So, it's...
10:05It's...
10:06It's...
10:07It's...
10:08It's...
10:09It's...
10:10I think it's...
10:11You really need to have a science evaluation.
10:14Yeah.
10:15Before even thinking...
10:16Ah, I'm going to get my diet.
10:17Ah, I'm going to do my intermittent fasting.
10:20These are all...
10:22You're going to crash courses over things.
10:25It's...
10:26No solution.
10:27Speaking of Kaliwat.
10:28Ah, habits are also Kaliwat.
10:30Yes.
10:31Ah, for example, if let's say a family...
10:33Ah, naanad na every time magmisa on a Sunday,
10:37ni kumagmisa, muhapit yod o ginasal.
10:41So, inikaminyo, naanad na...
10:44Yes.
10:45So, this becomes the habit.
10:46Yes.
10:47So, this becomes the habit.
10:48And then, we say that, okay, hypertension is hereditary.
10:51Wherein, it is the lechon that's hereditary.
10:54But it's actually, the eating, the habit, the tradition of eating lechon every Sunday.
10:59Yeah, yeah.
11:00Or birthday, funeral...
11:02Everyday.
11:03Every day.
11:04Every occasion.
11:05Every occasion.
11:06If there's something to celebrate, or if I'm sad, I look for lechon.
11:08So, this becomes the habit.
11:10And then, this is the one that's hereditary.
11:12Or even finding an occasion.
11:14Yes.
11:15If you make an occasion for you to be a lechon...
11:17It's just a lie.
11:18It's just a lie.
11:19It's just a lie.
11:20Ah, birthday in the ear.
11:21Okay.
11:22Birthday in the earring.
11:23Okay.
11:24Diba?
11:25So, it's true.
11:27Ngaanong hereditary man.
11:29So, it's unique man good.
11:30So, it's actually the habit.
11:33The tradition of eating.
11:35Yes.
11:36Okay.
11:37So, every day.
11:38So, every...
11:39I think...
11:40That's what the doctors usually say nga.
11:44Eat...
11:45It's the same as a drink.
11:46Drink, eat in moderation.
11:47Yeah.
11:48If it's just excessive, it will be deposited in Guinness.
11:50Diba?
11:51Yeah.
11:52So, when it comes...
11:54Because some people, they associate fitness with losing weight.
11:58What's the biggest misconception about that idea?
12:02Ah, that exercise can do it alone.
12:05So...
12:06And that, I think, nutrition and exercise.
12:10Um...
12:11We're finding out now...
12:13I'm not an expert on this yet.
12:15I think an endocrinologist is a better expert.
12:18But there's also an interplay of hormones.
12:20Yes.
12:21Uh...
12:22Especially for females.
12:23The balance of estrogen, progesterone, and all of that.
12:26On the seasons of the month.
12:27The seasons of the month.
12:28Uh...
12:29And so, a lot of, I think, women become frustrated when...
12:34They diet so hard.
12:35And then, they don't see results.
12:37So...
12:38Uh...
12:39There...
12:40There's that.
12:41Um...
12:42But, I...
12:43I think, uh...
12:44The misconception, uh...
12:45Certain foods also can make you slim.
12:47Uh...
12:48Like, example...
12:49Let's say crackers.
12:50Uh...
12:51Three pieces of crackers.
12:52Uh...
12:53I just want to make a diet.
12:54Yeah.
12:55My crackers.
12:56Actually, I don't want to make rice.
12:57Uh...
12:58The crackers might have processed fat.
13:00Which we call trans fat.
13:01And then, trans fat.
13:02What it does to the body is...
13:04It brings down your HDL.
13:06Good cholesterol.
13:07And it brings up your LDL.
13:09Bad cholesterol.
13:10Uh...
13:11And then, uh...
13:12Fat is nine calories per gram.
13:14So...
13:15It's equivalent to three-fourths cup of rice.
13:21So...
13:22150 calories.
13:23So...
13:24So...
13:25So...
13:26You deprived yourself already.
13:27Yes.
13:28And you're exchanging that rice.
13:30Which you think is...
13:31Not a diet food.
13:32With the crackers.
13:33Which you think is a...
13:34Diet.
13:35Diet food.
13:36It's not making you full.
13:38I...
13:39I think there's...
13:40Triggered, but not sure.
13:41With a lot of things you see online.
13:42Right?
13:43Can I get gonna...
13:44Reg evaluate.
13:45Can I...
13:46Just recently, I was...
13:48I'm interested of Tai Chi, no?
13:49So...
13:50Okay.
13:51Tai Chi na din mo gawa sa kong feed, no?
13:53Okay.
13:54Algorithmic man siya.
13:55Then, so...
13:56Uganahan ka.
13:57Pa-download doon ka.
13:58I-download din mo.
13:59I-assess lugar ka.
14:00Pilay mong ida.
14:01Huwag sa i-mong physical activity.
14:02On some everything.
14:03Then later on...
14:04Okay.
14:05In...
14:06Inkoan mo...
14:07Ang i-mong ipangita.
14:08I-strengthening ramanta sa i-mong lawas.
14:10In about a month, daot na din ka.
14:12Huwag ko nagpadaot.
14:13Kanang niya...
14:15Bayan na din ka.
14:16Yeah.
14:17So...
14:18There's no moment, there's no such thing as free lunch.
14:19Yeah.
14:20But...
14:21Kanang...
14:22Ang i-mong intention.
14:23Gunahan yun ka.
14:24Mu-mong bi...
14:25You know, physically fit.
14:26Yeah.
14:27Better sa...
14:28Eh...
14:29Ito na lang yun sa expert.
14:30Diretso na lang ka.
14:31Kaya sa mag...
14:32Trial and error ka.
14:33On a lot of things.
14:34Like katong...
14:35There was...
14:36Remember katong...
14:37Diet pills niya na?
14:38Bad effects on the kidney.
14:39Yeah.
14:40And everything.
14:41So...
14:42You can experiment on a lot of things.
14:44But not on your own body.
14:45Mm-hmm.
14:46Speaking of...
14:47Experimentation on a lot of things.
14:49Yes.
14:50But not on your body.
14:51Can you briefly comment about certain popular diets such as keto and then intermittent fasting?
15:00Mm-hmm.
15:01Uh...
15:02Well...
15:03So...
15:04If we go to the scientific literature, all diets work.
15:09Diets work predominantly in two ways.
15:14One is you take out something.
15:17That can be carbohydrate, protein, or fat.
15:20Because you take out something, you already take out calories.
15:23Uh...
15:24Number two is by restricting time.
15:26So...
15:27Because you restrict time, uh...
15:29The end result is you end up eating far fewer calories.
15:34And so most people, uh...
15:35Assuming, uh...
15:37Assuming, uh...
15:38Physiology is normal, or...
15:40Assuming most people, if you cut calories for, let's say, an extended period of time, let's
15:47say, uh...
15:48Four weeks to twelve weeks, uh...
15:50You will see, uh...
15:51A reduction in weight.
15:53Mm-hmm.
15:54Mm-hmm.
15:55So, for...
15:56And you've mentioned this in...
15:58In passing already, you know?
15:59Yeah.
16:00But just to...
16:01To confirm.
16:02For somebody...
16:03Average person.
16:04Yeah.
16:05Who wants results.
16:07Immediate results.
16:08When they...
16:09When they...
16:10Or...
16:11Whatever.
16:12Or...
16:13Right after pregnancy.
16:14Right.
16:15Oh, yes.
16:16Okay.
16:17You know...
16:18Before they get married...
16:20Before they get pregnant...
16:21You know...
16:22You know...
16:23Later on...
16:24Pregnancy...
16:25You're feeling...
16:26You're feeling...
16:27You're feeling...
16:28You're feeling...
16:29Frustration.
16:30Mm-hmm.
16:31So...
16:32What should they focus on?
16:33For immediate results.
16:34Short term.
16:35Short term.
16:36For short term...
16:37Let's say three months.
16:38Mm-hmm.
16:39Um...
16:40The right habits.
16:42The right habits.
16:44Um...
16:45Regardless of...
16:46I'm process-oriented.
16:47So...
16:48I can...
16:49I will always...
16:50I will always say like...
16:51Fix the process first.
16:52Yes.
16:53And then the outcome...
16:54Follows.
16:55So...
16:56So what are the right habits?
16:58Um...
16:59Showing up...
17:00Showing up for yourself.
17:01Whether it's the gym or exercise time.
17:03Um...
17:04Um...
17:05Let's say...
17:06A lot of people...
17:07Um...
17:08Don't have...
17:09An exercise habit.
17:10So...
17:11Maybe for these people...
17:12Like...
17:13Just...
17:14Wearing fitness attire.
17:15Start.
17:16And then doing something for five minutes.
17:18It's so hard.
17:19Just to start.
17:20No?
17:21Uh...
17:22The lowest lying hanging fruit.
17:23So...
17:24That can be one habit.
17:25Uh...
17:26So that's the exercise habit.
17:27Uh...
17:28The second habit is...
17:29Eating healthier...
17:31From where you're...
17:33Starting from.
17:34Let's say...
17:35Uh...
17:36You're starting as somebody who's...
17:37Who drinks...
17:38Two bottles of coke...
17:40Per day.
17:41One at lunch.
17:42And one at dinner.
17:43Normal.
17:44Not guilty.
17:45Not guilty.
17:46Not guilty.
17:47Not guilty.
17:48So...
17:49Uh...
17:50We...
17:51We see this often now.
17:52Um...
17:53Just taking that soft drink out.
17:54Uh...
17:55Can be a step in the right direction.
17:56Um...
17:57Switching...
17:58From...
17:59Let's say...
18:00High fat food.
18:01To...
18:02High protein.
18:03Uh...
18:04And high fiber.
18:05Uh...
18:06Nutritionally.
18:07More dense food.
18:08Uh...
18:09Rich in fruits and vegetables.
18:10Uh...
18:11So that would be nutrition.
18:13And then...
18:14The third thing that's not really mentioned.
18:16Which...
18:17I think is very understated.
18:18Is...
18:19Getting good sleep.
18:21In terms of quantity and quality.
18:23Uh...
18:24So these would the...
18:25Be the three things.
18:26To focus on.
18:27Uh...
18:28Depending on the person.
18:29Uh...
18:30Some people will say.
18:31Nutrition is easy for me.
18:32Then maybe focus more on exercise.
18:34Some people will have that.
18:36Then focus on sleep.
18:37So...
18:38Like...
18:39To start.
18:40Like...
18:41Like...
18:42Like...
18:43I have a very sedentary life.
18:44Yeah.
18:45Just tied to my chair.
18:46The activity is...
18:47The activity is...
18:48The activity is...
18:49The activity is...
18:50The activity is...
18:51The activity is...
18:52The activity is...
18:53The activity is...
18:54The activity is...
18:55The activity is...
18:56The activity is...
18:57The activity is...
18:58The activity is...
18:59The activity is...
19:00The activity is...
19:01The activity is...
19:02The activity is...
19:03The activity is...
19:04The activity is...
19:05The activity is...
19:06The activity is...
19:07The activity is...
19:08The activity is...
19:09The activity is...
19:10The activity is...
19:11The activity is...
19:12The activity is...
19:13The activity is...
19:14The activity is...
19:15The activity is...
19:16call away and the phone call away and then but after him was a sad chips and
19:23sleep no surprise Kiko you see recently launched the sleep lab yeah so in Anna
19:30can deprive on my Tao on sleep that's this I know bunny oh yeah so we know
19:38that blue light affects the quality and quantity of our sleep
19:44I think it's the light and also the content that we see on our phones the
19:53brain activity that and then the trigger so for people to wind down they use
20:01their phones but they can't really wind down because their brains are still
20:05working reason why are you still not as a phone but I'm happy I come at a
20:12mga talk good it's actually not the reason okay
20:15continue money more mental activity actually come triggers and give us a
20:20like on the trigger
20:25emails
20:28keyboard keyboard warrior and I think that it's true so
20:35can I look so good I mean you know there's a lot of especially can you get
20:48mga working moms can I I'm juggling me most of time like okay you're done with
20:54afternoon I'm I'm you saw the human saying mo five o'clock work you're done
20:58oh my god there's another guy gone to one work you have to do so can I can
21:04I can I can I can I can I later on mood it takes toll on your body it takes toll on
21:08your body yeah so can I sleep and will it matter if they sleep during the
21:13evening or they sleep during the day I I'm not into the data but I have from what I
21:21recall there is an impact of night time versus daytimes there is again then the
21:30other one also is quite related to what Miller actually just said how about for
21:36those who have consistently lived gonna unfit routine and then they are already in
21:47their 40s their 50s and then they already think that it's too late so how do you
21:53motivate them yeah so this has been our experience the past few years actually
22:01working with athletes and working with people who are midlife and then we start
22:08to realize that okay maybe this is a part of my life that I'm neglecting so the
22:16key there is to start from where you are a lot of people in midlife I think
22:21including myself now will always recall to the last physically fit part of your
22:30life and then you tend to start from there it doesn't happen that way your body
22:37has aged yes your body has aged there have been some changes you've put in a few
22:43more pounds your muscles are not what they used to be and so you really have to
22:49start from where you are and yeah working with an expert getting
22:55accountability actually it's for for me the exercise program is secondary but the
23:03the primary way really to get people into this habit is to have some sort of
23:09accountability whether it's with a coach whether it's with a friend or family so
23:15so we've seen some success when middle-aged people corporate types
23:23corporate executives every two weeks something there's a problem hey how are
23:29you doing are you still on the plan that you signed up on and if yes good
23:35continue if not why and how can you get back on it so this would be something but
23:42yeah I think the feeling also of not being too frustrated when you can't do the
23:49things that you used to be able to do you have to get rid of that and just okay
23:54this is where I am how do I move forward how do I stay consistent especially not for
24:00those people who are going to be able to get rid of that and it was so easy before how come it's a very
24:13struggle now yeah so but there's a bit not by like it is my mama not same as women who went
24:20through pregnancy then sometimes it's when before kind of not not pregnant easy to move around but when
24:30those fats and everything built up after pregnancy restricting guy you by then can
24:36I'm manifest my good how you look yeah some of postpartum the bus so okay so I think
24:42can I'm to a lot of mom must if you're going through that it's best number consult
24:49get the organ ng mga experts so that must more again now must want come
24:54gastu na malangganika direction now rather than my salita need you need chat GPT for how to do it
25:01or need dr. Google or even can I'm gonna give misleading you can I can only do ads on
25:08Facebook I'm gonna easy easy way out on I know because there is no such thing as an easy way
25:15you have to earn it so a corner question did you can make it out of disaster right right so I mean a
25:25lot of people until today are I mean I'm a pinoy can resilient magita even if we're going cannot be
25:33even if I don't buy now we get we still manage to smile to laugh and all these
25:39things but sometimes can I'm at the moment but from your perspective why is
25:46physical wellness crucial for communities or two people recovering from the
25:52disaster or covering from a trauma brought by the disaster right so well first of all
25:59I think if you're coming from a disaster you first first focus on your basic needs though
26:04shelter food water clothing I after that I think some people especially those who might be struggling
26:13mentally in their mental health maybe exercise is a viable therapeutic tool especially we Filipinos are so
26:24communal we love being in community so doing things like zoom by in a community might be therapeutic for
26:31some I can also see the logic now but it can be therapeutic for some but in terms of disasters physical
26:44wellness and fitness is actually one of the components for disaster preparedness in order to prepare for it can
26:57you imagine let's say a significant disaster but you're frail how do you do it or let's say I'm a father of let's
27:07say to a four year old and a two year old I'm in my mid I'm in my forties but I have low back pain and
27:14then I can't carry these two kids three flights of stairs and because I'm not physically capable so there is an
27:24element where your physical fitness will be very useful in times of disaster calamity I was talking to my
27:31staff like the day after Tino happened we met each other on a Wednesday Tino happened on Tuesday morning the
27:41first floor of their house was flooded and she said something like if not for my strength I would have
27:48been driven by the current right so she was able to pull herself to the second floor she was relatively young
27:58she did track and field but because of that strength physical capability she was able to get a good outcome for
28:08herself I think a lot of people who saved yeah sad their neighbors during the one we're also kind of physically fit
28:17yeah yeah not really your tone muscles but you're you have the strength yeah yeah I think the basketball player comes to mind
28:25yes yes although he was able to save a lot of people yeah so how about those
28:34people also who are intimidated by going to the gym yeah because it might be a
28:41confidence issue or because they've been overweight for so long they're not
28:45confident about their body so what do you tell them
28:50well fortunately we have a gym that's very inclusive towards people of different shapes and sizes
29:03but yeah if you don't have the confidence yet to go into a gym then start working out at home I mean
29:13people vilify YouTube a lot of people in my profession vilify YouTube but I know that there are a lot of
29:20really good content also on YouTube that is going to be helpful for people's fitness no so yeah and it starts
29:30really by the first thing I would probably say is do something that you enjoy regardless if you're confident to do it or not so that can be
29:41dancing boxing martial arts running walking swimming cycling etc within your means of
29:51course so yeah just find something you enjoy and then try to stick with it and then see what happens
29:56if you do it continuously for a significant period of time
30:00you know let's try to stick with it okay a lot of people consistency no
30:04no I'm kind of young consistent
30:06kind of like yung every when you schedule every mwf
30:11yeah
30:12yeah
30:12yeah
30:14just just the the the more come on seeking postpone or magsig
30:19I know erratics em schedule I think
30:23more less likely you'd among success to your goal of whatever
30:27and you mentioned about something that they enjoy you know so what are the
30:34few long few top exercises that they can do even while at home
30:41they can do consistently right
30:44a lot of for the men a lot of men enjoy boxing
30:50so there's plenty of boxing resources now available free of charge
30:54uh a lot of women enjoy yoga pilates
30:59dance zumba zumba so it's good just dance always good
31:04and that's also something that you can do at home
31:08walking in a mall
31:09it's very underrated
31:11uh
31:12uh
31:13toyok toyok lang ba
31:14no without you knowing bang hala in any day
31:18yeah yeah yeah
31:22provided
31:26something high in calories
31:26but in the process
31:28in the process but it's very underrated
31:31like the number of steps of people
31:32nag-walk up from ground floor to floor
31:35nag-bit
31:37french fries
31:38provided you your intentional is it true that people start losing muscle when the
31:51moment they reach 30s the age I'm not so sure but it normally coincides with a
32:00decline in our sex hormones for men when testosterone comes down and then for
32:06women when estrogen also comes down and this is also when women start to lose
32:10their bone mass start losing some bone mass because estrogen is a hormone that
32:15also has bone maintaining properties the slouching is not so much the bones but
32:29the muscles that's holding the bones so if you don't stimulate that muscle that's
32:34holding your posture if you you start to if you don't use it you lose it right so
32:40that's one thing the bone bone can be influenced by exercise we know that from
32:48the literature again that when bone is loaded in an axial manner meaning from
32:53the y-axis from the top from the top if it's loaded from the top and it's
32:59compressed there is an adaptation to deposit new bone and so that has the
33:05ability to maintain or decrease the generation of bone that ultimately might
33:15lead to osteoporosis okay that explains that 80-year-old runner
33:19so just like in in all things or a lot of things motivation they're erratic no they also fade so as a coach how do you normally how do you normally
33:42inspire inspire inspire inspire instead of force to be consistent right right so
33:52different strokes for different folks you have let's say an age a young athlete might
34:00be more driven towards being an authoritarian figure like a younger athlete listens to
34:09authority and so that allows them to be consistent a professional athlete is driven by the professional
34:17demands of their profession so they become more consistent understandably like people like us who have jobs our
34:27motivations wins and there are seasons in the year where we might be more consistent there are seasons in
34:36the year where we are not very good which is i think the last quarter last quarter we're not very good
34:42uh and then we eat more um something that i always try to coach our individuals think um for sure for sure for sure you're going to get off the bike for sure there's no doubt in my mind that you're going to fall off the most important thing is how quickly can we get back on and if we only follow we just get back on it's just a series of that um the motivation really wins
35:12um so uh so uh to an extent you want to teach you want to teach you want that individual to have their own personal systems that allow for them to be able to do this as automatically as possible
35:27as possible in as quickly as possible so for somebody let's say uh let's say uh let's say let's say a female 40 year old um might be more uh it might be more uh it might be more of a system to her if the night before she already prepares what she's going to wear
35:49what she's going to wear for her exercise and make sure it's displayed prominently in her room
35:59i have to do this right so it can be that um eventually what normally happens with people is that once they start feeling the benefits of being healthier
36:13being healthier being fitter you don't want to go back to how you work especially if you come from a state of uh not being healthy
36:23once you come from a state of not being healthy then you get to a healthy state now you have a barometer this is how i'm supposed to be feeling
36:31everyday everyday everyday everyday this is how i use after work i'm healthy i'm fit um if my wife has something i'm not irritable how can i help if my son has something i'm not irritable
36:45if there's a job if that's a even i'm in the home i came up from work there's a work concern that needs my attention uh i'm not irritable i can i still have the capacity
36:59and the energy to be able to sort things out whereas if i'm at my physical limit all the time i get home my wife has something
37:11tempers it and then it's not just the energy it's the relationship at home that's also affected if i'm not in a good state physically which affects my
37:23personality etc etc it becomes just a cascade of events right so yeah so what happens because i've also seen people who were fit
37:33yeah and then they lost something along the way and then they became overweight and then fit again and then overweight
37:43we should roller coaster no episodes what's causing that and how can that be corrected um different things
37:53for different people um one thing would be we don't know what's going on also with their other uh life when
38:01when when they're not fit yes or what triggers when yeah what's going with family what's going with one work
38:07what's going on with what's going on with children or finances or etc a new project so there might be times
38:14where fitness takes a backseat towards other you know priorities priorities right and so once things get
38:21sorted they start to go back again um yeah for me i i can speak for myself um it's really down to personal
38:30systems like um making it as accessible as possible which is it's more accessible i guess it's really more
38:41accessible for me than it is for most people i i i visit a gym you know in some way or another but yeah
38:51personal systems really help and uh accountability would be my two answers to that kanisha pio this is my
38:59last question sure what advice would you give to families especially those with children
39:06and elderly members for children can be tendency and parents especially my grandparents
39:12okay okay at the same time for the elderly yeah
39:23and the same time for the elderly
39:25and everything so what advice to to to this kind of family members uh well uh
39:33uh i'll divide it into two yes so i'll start with the children first so uh public health now we're
39:41seeing the highest incidence of obesity and overweight in children um there's so many reasons but i think
39:48one is we've lost the ability of children to play physically and now we they play digitally and so
39:56uh i think it's causing disruptive behaviors uh children don't know how to run they don't know how
40:01to skip they don't know how to jump they get to high school without knowing these physical skills
40:08right so uh so sometimes i get into a meeting about physical education or sports and then why are
40:14these important um it's also a matter of national defense if we're training uh citizenry
40:23below the age of 18 who don't know how to run who don't know how to jump who don't know how to carry
40:30and at some point there's a disaster or god forbid a significant uh effort that we need to do as a
40:40country to defend our territory um how do we you know do that how do we manage everybody will be a victim
40:49then yes and so uh yeah so children need to play as much as possible get into sports uh do something
40:58fun um do sports for the sake of doing it not for uh the prestige of the parents uh it's like a lot of
41:07parents you know put their kids into sports so that so it's sometimes parents put their children to sports
41:15because they want it as a personal trophy yes but not really looking into if that's good but not
41:20just yeah and so but we really need to get uh children to be playing as much as possible outdoors
41:28or physically um playgrounds fields doing martial arts uh gymnastics uh swimming making sure that children
41:37are down proof and then let them be children let them play um elderly it becomes a little bit more
41:44different um uh there is a difficulty um that we're finding with the elderly population when we talk to
41:52them about exercise um there is always a notion that if you're elderly you're not physically capable
41:59um i'll go back to the who physical activity guidelines um even above the age of 60 they should still be doing
42:08300 minutes or more uh this is not uh actually if you look at that recommendation the physical activity
42:18minutes and requirements for the elderly are more uh are more for the elderly um and there's i i heard
42:27this a few years back but there's what we call proximity bias that when we talk to a family member
42:32about something they won't listen to us regardless of how much of an authority we are in the subject
42:40matter so it always helps i think for uh family members to hear it from somebody else um could be a
42:46medical practitioner um that they respect also right so i think uh yeah for the elderly so so that
42:53relationships are also not streamed
42:59authority as the mom yeah it's best good there's another expert this is something i've i've become
43:09very uh i think interested about the exercise and aging um because there's not a lot of data on it so
43:17there's anecdotal so we're now seeing anecdotal evidence of somebody who's been sedentary for 60
43:24years sedentary for 60 years male italian um at the age of 65 he retires and then he thinks of picking up
43:33cycling as a hobby wow at 65 65 i mean start cycling gets to the age of 90 consistent with cycling
43:44right consistent with cycling at 90 years old his aerobic fitness becomes that of a 45 year old
43:53starts at 65 consistently cycles goes up the alps maybe i mean serious cycling uh at the age of 90 has
44:05the aerobic fitness of that of a 45 year old so it's never too late to start uh you can reverse a lot of
44:12the aging that happens it can be strength or cardiovascular fitness and then my last question
44:20okay sige is it's it's oh no not yet it's going to be december right and this is time for eating
44:27yeah and a lot of the food that's usually served during christmas holidays are not necessarily healthy
44:33but make you happy yes and then after that there's new year and everybody goes back to
44:39the gym new year's resolution correct so for 2026 now what can you tell our viewers that once they go
44:48back to fitness routine yeah they will how can they carry forward so that it will not just be a january
44:57february 2026 kind of resolution right right so how do you sustain that right well the january
45:062026 is uh it's good for momentum it's good for people to get started um one thing i would focus
45:15on is uh don't do everything at once just small wins small wins small wins make it consistent uh most
45:24people's people's mistake is that i get to january i do a really big workout i'm in pain for three
45:30days can't do anything i stop working out it's not going to work 20 minutes 30 minutes within your
45:38capability do it again tomorrow 20 minutes 30 minutes not too tiring yet uh just start slowly um just make
45:50sure you focus on consistency uh being consistent means uh doing something you enjoy and try to be
45:59accountable to somebody okay because you feel guilty you need to punish yourself so ah exercise three hours
46:06instead of an hour another three hours then later on that's at me technique so december uh so if you have
46:12a party in the evening fast or like make sure you're clean for breakfast and lunch then after dinner again
46:20make sure you're clean breakfast with clean meaning maybe fruits hard-boiled egg lunch maybe something
46:28healthy uh you know non-tinawa mais then banat nasad in a dinner next day clean upon breakfast and then
46:37lunch but not the food dinner so that's how we do it in december yes i think you know so mag mag puasa
46:44saka a human man breakfast of lunch holy week christmas na in dinner
46:49small steps consistency
46:54so
46:58small steps
47:12steps consistency it's a very insightful thank you P you very insightful discussion
47:34you can actually start but you can consult your expert before even starting anything
47:44I shared P you know that I was 65 years old when you start cycling
47:48it's okay for your back, everything, but if you're cycling, it's more injuries
47:56so always consult an expert before we do anything
48:00so that wraps up this edition of Beyond the Headlines
48:09we hope today's conversation helped shed light to the bigger picture behind this story
48:15and we'd like to thank our guest Mr. Pio Salon for helping us connect the dots in ways that matter
48:21I'm Mildred Galarpe
48:23and I'm DJ Moises
48:24thank you and good afternoon
48:30I'm DJ Moises
48:34thank you all for watching
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