Health and Fitness – Take it from Bing

Beyond great legs…start running!

Posted on April 18, 2021April 18, 2021 by Bing Ledesma - De Los Reyes

All women love strong and shapely legs right? As we age, the forces of nature work their way towards our body and puts unsightly bulges here and there and we start looking at our old photos and wish…

…And wish we go back to our past shape. Hey, we actually can for as long as we are willing to do the sweat price (because the easier cosmetic route does not give you the benefits beyond what the eyes can see).

This teaches a simple truth: Effort produces results, no effort produces nothing. The effort is worth it.
Amby Burfoot, podiumrunner.com

I started running in July 2018 at age 52 so it’s not yet too long ago but this is the best I have felt so far as far as my body condition is concerned. I’ve never been really overweight though but at that time, I was heavy at 134 pounds and I didn’t like it when I noticed I had to buy clothes a size bigger than the previous year so I thought it was time to level up my work-out. (I am 113 pounds now and overachieved my 115 pounds goal). It was so timely because I had been wanting to join the Angkor Wat Half Marathon which our company was a sponsor of. I downloaded a 5K Runner App and the rest is history. Since then I had been running at least 3 times a week. Prior to this pandemic, I travelled a lot so my running shoes are always with me. That’s another benefit of running – you get to explore new places and see them from a different perspective when the place is still quiet and not busy at sunrise (I’m a morning runner).

Scenes from my morning runs just outside our village

Running is certainly one of the best, if not the best, exercise to tone your legs but beyond that there are so many other health benefits. Amby Burfoot’s article published in Podium Runner lists evidence-based benefits and I am sharing six (6) of them here (for the complete list, please read: https://www.podiumrunner.com/culture/10-amazing-benefits-running-might-not-known/

Running adds years to your life and life to your years. Because of the overall effect of running in the body (cardiovascular, body composition, hormonal balance), studies show that runners actually gain 3 years into one’s life span.
Running helps you sleep better.There is a direct correlation between exercising and getting a good sleep and many studies validate this.
Running can improve your knees and back. I am sure you have heard the opposite of this and would not believe this is a fact. Burfoot shared a study of 675 marathoners by The Journal of Bone and Joint Surgery which revealed that the “arthritis rate of active marathoners was below that of the general U.S. population (Arthritis prevalence was 8.8% for the subgroup of U.S. marathoners which is significantly lower than the prevalence in the matched U.S. population of 17.9%). I am sure, a big part of this is the fact that runners take extra care of their knees by doing strengthening exercises to make sure that they continue running.
Running helps you lose weight, and keep it off. We all know of those who lose weight by doing some diet of sorts and while there had been success stories, there are more cases of “losers” who gained it all back again. On the other hand, if you lose weight by running (as it is one exercise that really makes you burn more calories) and you keep on running at least three times a week, you will most likely keep the extra pounds away. The average person burns 280 to 520 calories with 30 minutes of running. Amount of calories burned depend on weight, time spent running and speed. ~https://caloriesburnedhq.com/calories-burned-running/
Running improves mental health, and reduces depression. For sure, running makes you feel good. It gives you a rush of endorphins that runners refer to as runners high. This chemical in the brain has been found to have many positive effects on the body including pain reduction, boost in happiness and pleasure and reduction in stress and anxiety.~https://www.medicalnewstoday.com/articles/runners-high
Running lowers your blood pressure. Running and other moderate exercise is a proven, non-drug-related way to lower blood pressure and this is because running strengthens one’s heart muscles and make it more effective.

Pre-run and Post-run stretching

I have to stress how important pre- and post-run stretching is to avoid injuries and muscle aches. Pre-run stretches should be dynamic (active stretches where you engage your muscles and joints warming them up causing blood circulation) while post-run can be static (stretches where you hold a pose for 15-20 seconds) to cool down your muscles and slow down your breathing. Check this CNBC-TV18 you tube video for great pre- and post-runs stretching routine: https://youtu.be/qq1kGDd4Q60

Running and Yoga

Since running involves the use of the same muscles and joints, I can say that yoga is its perfect partner as the latter works out the other muscle groups and joints not used in running. Thus, it further enhances your run. Yoga exercise improves mobility and strengthens your core which improve one’s stability and performance. The other great thing with yoga practice is it teaches you the correct breathing which is so helpful in running. Read more on mobility : https://strengthrunning.com/2019/10/mobility-training-for-runners/

Psychic Rewards

Another reward that makes me feel so good is when I know that someone has been encouraged to exercise because of me. I was able to organise an informal group of runners (mostly beginners) and we would participate in different runs. Some of us even joined runs abroad (Cambodia and Vietnam) and we had so much fun!

There you go – there are just so many benefits that running gives and it certainly goes beyond having great legs. Just a word of advice though, if and when you decide to start running, make sure you build your endurance and increase your mileage just about 10%-15% every week. This way, you avoid getting injured and be traumatised so early before reaping any of the benefits and if you have a medical condition, make sure you ask your doctor’s advice if running is good for you.

And make sure you invest in a good and appropriate pair of running shoes!

Yoga…it’s more than just toned muscles

Posted on December 6, 2020December 11, 2020 by Bing Ledesma - De Los Reyes

There are two sets of reactions that I get when I mention that I do yoga – there are those who gesture a meditation pose and say “uhmmmm” and others say, “oh, I can’t do those poses” – both reflect the common impression that yoga is just about meditation and headstands.

That’s a very limited view of yoga. Both meditation and headstands are part of it and as yoga is a journey, you start from where you are. There are yoga routines for everyone. (So, for those with medical or physical conditions, it is always best to consult your doctor and a trained yoga practitioner (yogi).

There are many types of yoga. In fact, there are over a dozen so you can choose what suits you. I consider myself just a little above a beginner and while I can do some challenging asanas (yoga poses), I still continue to work on my headstand with some progress especially during this time (of pandemic) where I can practice more. I love Vinyasa Yoga (vinyasa is a Sanskrit word for “flow”) which is fun and as the term implies, makes you do a series of poses that flow gracefully. Hatha yoga is another favourite as it focuses on posture and is a great stress reliever especially after a long day. I also love Jivamukti yoga classes that I used to attend which includes chants and meditative music as well as various asanas that will surely challenge your strength, flexibility and balance. There’s Bikram (hot yoga) and Iyengar (uses props like ropes, chairs, blocks, , straps, etc) too and the latter is oftentimes prescribed with those who have physical conditions.

Yoga is the journey of the self, through the self and to the self. ~The Bhagavad Gita http://www.happier.com

The Harvard Medical School lists 5 benefits of doing yoga which summarises what we can get out of it: Read more https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat

A better body image – yoga practice encourages acceptance of self as a starting point and it cultivates your awareness on how you feel; never forcing something you cannot do yet at this time (but if you choose to, you can in due time as you gain strength and flexibility (which you will for as long as you are committed to practice)
Becoming a mindful eater – researchers found a link between mindful eating (eating based on what’s good for you) and yoga practice
A boost to weight loss and maintenance – studies show that those who practice yoga for at least 30 minutes three times a week gained less weight in the 4-year duration of the research than those who did not and those who practised had lower body mass index (BMI)
Enhancing fitness – practising yoga improves one’s flexibility and mobility and tones the muscles in a balanced way from head to toe; it also improves strength, balance and endurance.
Cardiovascular benefits – many studies show improved conditions in people with hypertension and diabetes; medical studies also point that yoga improve lipid profiles of both healthy individuals as well as those with coronary artery diseases.

I do yoga at home following an app but for beginners, it is best to attend yoga classes to get some guidance on the various poses which I used to do prior to this pandemic (as classes in the yoga Center I go to stopped).

Since I also do long distance running, yoga is the perfect complement. Running uses the same muscle groups and stretching the hard-to-reach muscles and joints which yoga does help avoid injuries.

Another great benefit from yoga is the fact that it teaches correct breathing. That kind of breathing that nourishes the entire body. Each practice makes you focus on the breath and as you do, allows you to slow down your heart beat. As a result, you feel so relaxed. Yoga Breathing or pranayama had been extensively studied and has been proven to decrease stress, improve sleep quality, increase mindfulness, reduce high blood pressure and improve lung function. Read more of this: https://www.healthline.com/health/pranayama-benefits

Just doing the basic poses like downward and upward dog, warrior 1, 2 and 3, plank and side plank, vinyasa flow, chair and bridge is enough to release buckets of sweat and gives you that sense of accomplishment giving you the passage to do the well-deserved savasana (final resting pose) which integrates everything you did during the session.

I hope I have provided you more reasons and motivation to start your yoga journey. So…see you on the mat!

Practical Motherhood Tips

Posted on November 14, 2020November 15, 2020 by Bing Ledesma - De Los Reyes

“Nanay” is the Filipino word for mother. Although, many use “Mommy”, “Mama” or “Mamang, there’s still a lot who call their moms “Nanay.” This article is part of a published book entitled Nanay Knows Best which is a compilation of 35 beautiful stories curated by Ms. Janice Senorin-Dela Cruz which I am privileged to be part of.

This book is dedicated to all mothers which started as a series of interviews featured on facebook which became an e-book and turned into this book due to popular demand.

“Motherhood is a wonderful blessing. Imagine being able to impact the next generations by doing our role in the best way we can.”
~Bing

When I got married at 35, I prayed to God to bless me with even just one child. He answered my prayer and gave me just one (we actually we wanted two; that’s why you have to be careful what you ask for!). I gave birth to my daughter, Venezia Ysabelle or Venice after 30 hours of labor! Yes, 30 hours! But the pain I felt during those long hours of labor was erased instantly when I heard her first cry and saw her in my husband’s arms, who was in the delivery room to witness this amazing sight!

It’s been said that children arrive without a manual or guide on what to do. So, with a firstborn child, it can be daunting. I asked myself, how can I make sure that my child turns out to be a good person? I bought a good number of books and read up on how to raise a child, but it was never enough. Then, I remembered what I learned from my parents: “Train a child in the way he should go; even when he is old, he will not depart from it.” (Proverbs 22:6) This was my parents’ way of bringing us up and I thought, I should do the same! Bringing her to Sunday School was such a big help in inculcating good values. Values Formation was one of our primary considerations in the choice of school for her early education.

I also remembered my pediatrician’s advice to observe my child closely to know what her interests are and then support these interests. With that in mind, I enrolled her in voice lessons, ballet classes and baking classes. I also supported her in her sports activities – never forcing her to do what she doesn’t want. Now, she is the Team Captain of her school’s Girl’s Basketball Varsity; she sings and dances very well and is a young entrepreneur baking cookies and earning quite well from it that she now has her own investment account.

I really believe that if we expose our kids to opportunities where they can develop their talents, we give them more choices in life. Venice also excels in academics as an honor student and I think, has a well-rounded personality. Looking at how she has turned out at 17 now, I feel blessed and grateful.

With my Psychology background, I know that modelling plays a key role in child development. As Venice was growing up, being a model to her was challenging but I did my best. I wanted her to learn proper time management as I believe that quality family time includes quantity as well. As a working mom, with a very hectic schedule and numerous targets to deliver, I needed to balance my day to ensure I get to spend quality time with my family. My work also required me to travel and be away a lot during the weekdays. I made a commitment that I will be at home during weekends and be present at her school activities. I will never compromise our family time.

“Me time” is also something I value, which I would like my child to learn. We also need to give time and attention to ourselves. We should know what recharges our energy. For me, reading a book at my favourite nook in the house, going to the salon on Sundays, and having a good massage are ways I recharge myself for another gruelling work week ahead. Taking care of ourselves lifts our spirits and when we feel good, it shows in how we relate with our family and other people.

I am a staunch advocate of healthy lifestyle that includes eating well and having regular exercise. I want to enjoy a quality retirement and I know that I cannot possibly have that if I do not keep myself healthy. I do yoga at home and I run long distances. I have also influenced my family to run so we would participate in runs both here and abroad like Singapore, Cambodia and Vietnam, which are good bonding times for us.

***Running as a family had become good bonding times for us.***

I find it amazing to have something that we enjoy doing together. When we travel every year, we explore the new place by running early in the morning when the neighbourhood is still quiet.

I was training to participate in the Boston Marathon this year, and though it got cancelled due to the pandemic, I am still looking forward to participating next year. I think what I find truly wonderful about running is the fact that it allows me to engage in social advocacies as well. For my participation in the Boston Marathon, for example, I was able to raise close to P800,000 Philippine Pesos (more than $17,000) for the construction of 15 houses for a homeless Muslim community in my hometown in Midsayap, Cotabato. (As of this writing, the village still needs 14 more houses and it is my prayer that these families in-waiting will have their homes soon.) https://m.facebook.com/glad1project/

My fundraising campaign for my supposed to-be participation in the Boston Marathon 2020 made possible the construction of 15 houses in Glad 1 Village located in Midsayap, North Cotabato.

As a parent, I fervently pray for Venice to learn the value of generosity. I always tell her that not everyone is given the comforts of life that we are enjoying. We should be a channel of blessings to others. When you are given the ability and opportunity to be generous, make sure you make the most out of it as not everyone has the chance to share their time and resources.

Financial Planning is also important to achieve a quality lifestyle. One of the best decisions we made as parents was to set-up a college education fund for Venice when she turned one year old . After 15 years, our policies have matured and provided available funds for her college education . It also gave us the ability to save and invest more for our retirement. I have been in the financial services sector for more than 30 years and I am a firm believer that financial literacy begins at home.

As a Filipino parent, I really hope that I am able to contribute to the plight of the Filipinos by helping improve the financial literacy of the next generations. I believe if we, as parents, teach money management at home, we will have future generations of families who are better prepared, more secure and can enjoy financial freedom.

Here are 5 tips that I would like to share to improve the money behaviour of our children:

1. Start them early – discuss investment or savings principles in simple terms; open a bank account with cash gifts they get during birthdays, etc.

2. Make them understand the difference between saving and investing.

3. Make them understand the difference between wants versus needs.

4. Make financial principles relevant – for example, take them to get groceries with you and make them compare prices to learn value of money; and

5. Lead by example – live the principles; discuss your plans and aspirations for the future and show them how you are saving up or investing to achieve them.

Motherhood is a wonderful blessing. Imagine being able to impact the next generations by doing our role in the best way we can. If we show and demonstrate to our children how much they are loved and how much they feel secure in our love, then they’ll grow up to be confident individuals ready to love and care for others.

“Let us remember always that the mother is a child’s first teacher and a mother’s heart is the child’s first classroom.”
~Henry Ward Beecher