Sport, a true ally against fatigue

Sport can be a great asset in reducing mental or nervous fatigue, helping to alleviate mood disorders and stress. If it allows the mind to disconnect from the problems and tensions encountered in our daily life, the practice of physical activity is also at the origin of chemical reactions beneficial to the organism.

ENERGY VECTOR

During physical exertion, but also up to an hour later, the body secretes two neurotransmitters that have a beneficial effect on fatigue: endorphin and serotonin.

Nicknamed the hormones of happiness, they have a real positive influence on the mood and stress that can disturb our sleep. If endorphin is known to provide a sense of well-being and calm, or even euphoria, serotonin, as such, acts as a regulator of mood.

BEGIN GRADUALLY

Especially if you do not practice sports regularly, it is important to start progressively so as not to get hurt or discouraged. Even in small doses initially, recovery from physical activity will be beneficial. A regular practice, even without force will have an energizing effect. This will allow you to turn intellectual or nervous fatigue into physical fatigue, which sleep can more easily dissipate.

The goal is to find your rhythm, without forcing, that you can intensify as soon as you feel capable. The ideal is to be able to give 3 to 4 sessions of 30-40 minutes of sport per week, the benefits of your session extending up to 48 hours. Beware, however, of not practicing too intense physical activity less than 3 hours before going to bed, which would disrupt sleep.

CHOOSING A SUITABLE PHYSICAL ACTIVITY

It is important to choose a physical activity that will suit your physical condition, your health and your availability over the long term. If your state of health or fitness does not allow you an intense physical activity, brisk walking can be an excellent compromise. 30 minutes of walking per day at a steady pace help to stay in shape and to compensate for the decreases in energy by increasing the supply of oxygen to your cells.

When possible, focus on endurance sports such as running, walking, swimming ... The duration of the sessions is optimal for the release of endorphins, hormones that will accompany you towards a return to calm and to relaxation. True allies of your well-being, relaxing practices such as Yoga, Pilates, meditation ... can help you regain a state of serenity, thanks in particular to the exercises of relaxation and breathing that you can integrate into your daily life As soon as the stress is felt.

RECOVER

The recovery phase is essential in order not to increase his state of physical fatigue. It allows to not to fatigue more its muscles and joints and to regain a state of calm after the effort. Here are some tips for a good recovery:

Rehydrate during and immediately after exercise

Relax in order to bring down the excitement generated by the practice of sport

Stretch, without straining and breathing well

Consume after the effort food rich in glucose and fructose to compensate for the loss of sugars (citrus, banana, cereal bar ...)

Source: Lescuyer Laboratory

Philippines - Getting macho in Manila

MANILA -- As the Philippines continues to enjoy unprecedented economic growth, more and more Manilans are finding the time and money to spend on health and fitness.

With the expansion of the country's middle-class, and their new found dedication to cultivating the perfect body, the number of sports and fitness centers is rapidly increasing.

As a growing number of foreign companies set up shop in the capital, sports gyms have popped up all over the city's business and commercial districts.

U.S.-based Gold's Gym, particularly popular among bodybuilders, was operating 21 locations across the Philippines as of the end of 2015. It plans to add another 10 outlets this year. Membership comes at a price of about 2,300 pesos (about $50) a month -- not a negligible cost, but locals seem more than happy to stump up the cash. According to Mylene Dayrit, CEO of Gold's Gym Philippines, locals are increasingly turning to social media for training tips and advice.

Increased health awareness among staff also has a potential knock-on benefit for companies, with reduced long-term medical costs for employers. Keen not to miss out on the opportunity, Gold's Gym has teamed up with leading local businesses, such as conglomerate Ayala group. The Philippine unit now earns roughly a third of its total revenues from corporate contracts.

U.K.-based Fitness First also has a presence in the country.

Much helped by English having official-language status, the Philippines has become a global hub for business process outsourcing, which has provided well-paid employment for many young people who now find themselves with increased disposable income.

A 27-year-old in the capital says she has been going to the gym twice a week for two years. "I like to take yoga classes," she said, "it's good for balancing hormones and reducing stress."

According to an estimate by British market research company Euromonitor International, the middle-class segment in the Philippines will expand to 74 million by 2020, accounting for 70% of the population. In 2011, the number stood at 54 million.

It is not only gyms that are benefiting from growth in the health and fitness industry. Many people have taken up other hobbies like running and cycling, and are signing up in droves for local competitions. Shopping malls have corners dedicated to a wide variety of health supplements, and it appears health consciousness may be more than just a passing trend.

Increasing emphasis on living a healthy lifestyle has been witnessed in several emerging economies in Asia. What sets the Philippines apart, however, is an apparent emphasis on building powerful, muscular bodies as opposed to developing a lean look. The tendency could be linked to the country's cultural ties with the U.S., which effectively controlled the country for decades till right after the end of World War II. Popular culture in the Philippines has a distinct American influence, visible in music, TV, films, and in many ways, people's appearance.

A perhaps little known fact is that bodybuilding has become a popular sport in the Philippines and the country boasts a number of international competition winners. World-renowned champion Reynold Domalsin says Filipino bodybuilders are often invited to work as private trainers for millionaires overseas, like he himself did previously in the Middle East.

The country's tough-talking new president, Rodrigo Duterte, won voters over during the campaign with his less-than-subtle language. Could his success be a reflection of the country's new found desire to look macho?

Minoru Satake

nikkei

You can find older posts regarding ASEAN politics and economics news at SBC blog, and older posts regarding health and healthcare at IIMS blog. I thank you.

Malaysia - Malaysia not withdrawing from Rio Olympics

KUALA LUMPUR: Malaysia has no plans to withdraw from the 2016 Olympic Games in Rio de Janeiro, Brazil despite the rising cases of Zika virus reported in the South American country.

Youth and Sports Minister, Khairy Jamaluddin Abu Bakar said Malaysia was still sending its contingent to compete in the Games and preparation was going on as planned.

However, the National Sports Institute would take precautionary measures and monitor closely the contingent's preparation on health protection, as well as the health risks in Brazil.

"We have informed participants on how to care for themselves so that they can take the necessary measures to avoid being infected.

"As for now, no country is withdrawing from the Games," he said after the memorandum of understanding (MoU) signing ceremony between the ministry and Prasarana Malaysia Berhad today.

The Zika virus has been infecting Brazil and 50 other countries since last year.

Rio de Janeiro alone has recorded some 26,000 infections, making it the city with the highest number of cases so far.

A professor and biologist from Canada, Amir Attarin, in an article published by Harvard Public Health Review recently, had suggested that the Games, held once in four years, be postponed or shifted to another city.

Israr Khalid

astroawani