A fitness routine is essential to good health. An activity as simple as walking, when done frequently, can have tremendous benefits to the body.[1] Some benefits of a regular fitness routine include weight loss or maintenance, the improvement of physical functions, and the strengthening of bones and muscles. It also reduces the risk of cardiovascular disease, type 2 diabetes, and several common cancers.[2]

Kim Atienza, popularly known as Kuya Kim, is a fitspiration to many because of his physique. His fitness journey, however, had a rocky start. The TV host had a stroke in 2010, followed by a life-threatening disease called Guillain-Barré syndrome in 2013. These incidents pushed Kuya Kim to lead a healthier and more active lifestyle.

Today, Kuya Kim runs, cycles, and swims. He has competed in several triathlons and races in the Philippines and abroad. When he’s not competing, he swims and runs twice a week early in the morning. He also does Crossfit.

While he has a rigorous routine, he believes that health doesn’t have to be complicated. According to Kuya Kim, “Good health is an accumulation of small but meaningful changes. A sport or a workout is helpful but something as simple as changing how you move can lead to better health,” says Kuya Kim.

The TV host shares some elements in his fitness routine:

  • Starts the day with stretches

Kuya Kim starts his day with stretching, especially when he can’t squeeze in a workout in the morning. Stretching lengthens the muscles and reduces tension, increases blood flow to improve mobility, and brings on feelings of positivity.[3]

To help keep his fitness in check, Kuya Kim does “intermittent fasting” or “IF”. In simple terms, this diet allows 16 hours of fasting, and eating what you want for the remaining 8 hours of the day. Because of this, he only gets to eat breakfast occasionally. But when he does, it’s still on the healthy side. 

“There’s truth in the saying that breakfast is the most important meal of the day. I make sure to have a nutritious and filling breakfast that can power me throughout the day,” says Kuya Kim. He eats a balanced breakfast that has protein and fiber, such as eggs, Greek yogurt, and oatmeal. For the rest of the day, he minimizes sugar and eats mostly vegetables.

  • Uses the stairs instead of the elevator

Elevators and escalators may get you to your destination faster but there are more benefits to taking the stairs. Climbing stairs can strengthen the muscles and increase body resistance, burn body fat, and improve heart and lung function.[4] Kuya Kim shares, “I take the stairs when I can, especially when I only have to go to the second floor.”

  • Walks or bikes to a nearby destination instead of taking the car

“I walk or bike when the opportunity presents itself,” says Kuya Kim. That means leaving the car at home when running simple errands like doing the groceries or going to nearby locations like a favorite restaurant or a friend who lives nearby.

The TV host adds, “Walking is one of the easiest ways to stay fit and can be done by anyone, anywhere. You don’t need special clothes or any kind of equipment.”

  • Ends the day with a quiet meditation and stretches

Kuya Kim ends his day the way he starts them: with more stretches and meditation. He finds a comfortable spot at home, closes his eyes, and watches his breath. Frequent meditation reduces stress and anxiety, lowers blood pressure, and strengthens the immune system.[5] The TV host reveals, “I want to end my day on a good note, and a few minutes of meditation improves my mood so I can readily face future challenges.”

Helping Filipinos with their fitness journey

Kuya Kim, who is an ambassador for the Watsons Brand Vitamin B Complex, trusts the leading health retailer for his fitness journey.

Watsons is committed to being the Filipino’s partner by offering a complete and wide range of products, such as fitness equipment, multivitamins and overall wellness items, health drinks, and supplements for digestive detox, and immunity and energy.

Filipinos can access these through Watsons’ network of over 1,000 stores in the Philippines, all of which offer expert care through in-store pharmacists, specialists, and staff.

They may also download the Watsons app to browse prescription and over-the-counter medicines and personal care products. For added convenience, customers can purchase online and pick up their orders from their selected store in 30 minutes or less, or have them delivered to their doorstep within three hours.

Download the Watsons on  iOS and Android for access to products that can help you with your fitness journey. For more information, please visit https://www.watsons.com.ph/.

[1] 5 surprising benefits of walking. (2022, Aug 25). Harvard Health Publishing, Harvard Medical School, https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking. Accessed 29 March 2023.

[2] Benefits of Physical Activity. (Last reviewed 2022, Jun 16). Centers for Disease Control and Prevention, https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.. Accessed 29 March 2023.

[3] The Special Benefits Of Stretching In The Morning. (2022, May 12). Bustle, https://www.bustle.com/wellness/stretching-in-the-morning-benefits. Accessed 30 March 2023.

[4] Benefits of Stair Climbing. (2020, Jan 6). Centre for Health Protection, https://www.chp.gov.hk/en/static/90006.html. Accessed 30 March 2023.

[5] 10 Science-Backed Benefits Of Meditation. (Updated 2022, Oct 20). Forbes Health, https://www.forbes.com/health/mind/benefits-of-meditation/. Accessed 30 March 2023.