For adults, the World Health Organization recommends 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity activity (activity strenuous enough that you can’t hold a conversation), or an equivalent combination of both types. If you consistently hit those metrics, then you are generally considered to lead an active lifestyle.

An active lifestyle can, of course, involve any number of things, from early-morning gym sessions and weekend basketball games to tough bike commutes or working on your feet for hours on end. Whatever keeps you moving, food supplies the energy and nutrients your body uses before, during, and after the activity.

For Filipinos balancing exercise with work, family, traffic, and busy schedules, good nutrition also needs to be practical. You can, of course, buy health supplements Philippines-licensed pharmacies and websites offer, but supplements are only one part of the picture. Day-to-day food choices, hydration, meal timing, and consistency still form the foundation of sustainable health and physical activity.

So, here are some things to keep in mind if you want to safely maintain an active lifestyle.

 

 

Match Your Food Intake to Your Activity Level

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Consider the frequency, duration, and intensity of your activities. After all, a 30-minute daily walk has very different nutritional demands from marathon training, pickleball, or frequent strength workouts. While it’s normal to feel a bit hungry after a workout, regularly feeling extremely hungry, sluggish, or drained after exercise may be a sign that your current eating pattern needs adjusting.

 

 

Make Carbohydrates Count

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Rice does not need to disappear from the plate just because you are active. Depending on your activity levels, the opposite might even be true.

Carbohydrates are an important energy source, especially during moderate- and high-intensity activities. So long as the portions match your requirements, rice, oats, corn, kamote, saba bananas, bread, and fruits can all fit into an active diet. Whole grains and root vegetables can also provide fiber and micronutrients, but portions of these must still be controlled to ensure optimal nutritional balance.

 

 

Include Protein Throughout the Day

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Protein helps maintain and repair body tissues, making it especially relevant for people who exercise regularly or those who want to build muscle. Familiar Filipino protein options include eggs, fish, chicken, lean meat, milk, yogurt, tofu, monggo, and other legumes.

 

 

Leave Room for Healthy Fats

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Aside from being a source of flavor and satiety, fat also provides energy and helps the body absorb certain vitamins. While animal fats have their advocates, nuts, seeds, avocado, fish, and plant oils remain the most recommended sources. People with higher energy needs may also find healthy fats a convenient energy source, other than carbohydrates, since they do not require very large portions.

 

 

Take Hydration Seriously in the Philippine Heat

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A midday run in the Philippines can feel very different from exercising inside an air-conditioned gym. Hot, humid weather can increase sweating, especially during outdoor activities. This, in turn, can severely throw off your body’s electrolyte balance.

In any case, fluid needs vary based on body size, exercise duration, intensity, weather, and sweat rate. For many people, drinking regularly throughout the day (especially right before vigorous activity) is often more practical than waiting until extreme thirst sets in. For long or especially sweaty sessions, electrolytes may also be worth considering.

 

 

Think about Your Pre-Exercise Meal

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The goal of pre-workout nutrition is to provide useful fuel without making you feel uncomfortably full. Practical options might include a small portion of oatmeal with fruit, a banana with peanut butter, pandesal with egg, yogurt with fruit, or brown rice with a lean protein source.

The reason you want to go small is that larger meals need more digestion time, and you may experience discomfort if you exercise with a stomach that’s still mostly full. Meanwhile, smaller snacks can still provide the fuel your body needs without causing digestive issues mid-exercise.

 

 

Give Post-Exercise Nutrition Some Attention

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After intense physical activity, your body may need resources for recovery. Thankfully, recovery food does not always have to come from a shaker bottle. Rice, grilled bangus or chicken, vegetables, and fruit can provide a useful mix of carbohydrates, protein, and micronutrients.

 

 

Look beyond Protein, Carbs, and Fat

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Macronutrients (carbohydrates, proteins, and fats) get the most attention in everyday conversations, but vitamins and minerals matter, too. For that reason, eating a varied selection of fruits, vegetables, whole grains, legumes, and other foods with a broader range of micronutrients is key.

For Filipinos, dietary additions like leafy vegetables, squash, carrots, tomatoes, bananas, papaya, pineapple, and mangoes are generally accessible. That said, many of these foods do not have long shelf lives, and those with busy lifestyles might not have the time to do groceries frequently or prepare these foods as easily. This brings us to the next consideration.

 

 

Be Thoughtful about Supplements

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For those who lack access to freshly prepared fruits and vegetables, supplements can be a way to ensure the consistent intake of micronutrients. However, a supplement routine that benefits one person may offer little value to another.

Before taking one, consider your diet, the specific nutrient involved, serving size, product quality, medications, and individual circumstances. When unsure, consult a doctor or registered nutritionist-dietitian before starting a supplement routine.

 

 

Choose Consistency over the "Perfect" Diet

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Contrary to modern expectations, an active lifestyle does not require a perfectly stocked, TikTok-ready refrigerator or a complicated meal-prep routine. In most cases, it’s possible to build complete, nutritious meals around foods you enjoy, can afford, and can conveniently find at a nearby supermarket or nearby palengke.

 

 

Fuel Your Daily Movement with Better Choices

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The fundamental idea behind these tips is simple: you must eat enough to support your activity. If you live a more active lifestyle, taking a few moments out of your day to include a variety of nutrient-rich foods and stay hydrated, as well as paying attention to recovery, are key to continued health gains. When you get into a habit of making good choices, especially ones that fit naturally into your life, your active lifestyle will be much more sustainable to maintain.

 

~ WORDS CONTRIBUTED BY A. JONES, COVER PHOTO BY KENT SPENCER MENDEZ FROM PEXELS