TheMonitorMindanaoToday.com | DOH shares tips for making exercise a lifelong habit
By: Gabriel D. Andres
CAGAYAN DE ORO CITY (PIA) — The Department of Health-Northern Mindanao (DOH-10) shares some tips on making exercise a daily habit, as many Filipinos often start the year with fitness resolutions that often fade away with the passing of days.
Dr. Tristan Jediah Labitad, head of DOH-10’s Non-Communicable Diseases Cluster, said unrealistic or unsustainable fitness goals discourage regular exercise, especially when people do not see immediate results, experience burnout, or slowly revert to old habits at home and at work.
To address this, DOH promotes the Healthy Habits for 2026 framework, which encourages gradual lifestyle changes toward long-term health.
“For January, we are recommending nga naa tay at least 30 minutes to an hour nga daily exercise para ma-build up ang strong foundation and eventually mahimo ni siya og consistent effort,” Labitad said.
(For January, we are recommending that we have at least 30 minutes to an hour of daily exercise to build up a strong foundation and ensure consistency.)
Following World Health Organization guidelines, DOH recommends 150 to 300 minutes of moderate-intensity or 75 to 100 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening exercises at least two days a week.
Moderate-intensity activities include brisk walking, cycling, or dancing for at least 30 minutes a day, five days a week. Those seeking vigorous exercise may opt for running or swimming laps.
To avoid burnout, Labitad suggested gradually increasing exercise time, from a few minutes daily to longer sessions every other day.
Staying active at work
Adults with sedentary desk jobs can still stay active by incorporating simple movements into their routines.
“What we [recommend] after an hour of pure sitting, mag-barog gyud sila (for them to stand up and move a little). They can do a little walk around their office, or do a house chore after every hour of sitting if working from home,” Labitad said, emphasizing that short movements help break long periods of sitting and reduce health risks associated with inactivity.
DOH also promotes workplace health through its Healthy Workplaces initiative, which encourages government and private institutions to integrate physical activity, health checks, and mental wellness programs into work policies and practices.
Staying consistent
As Northern Mindanaoans welcomed the new year, the DOH emphasized that exercise must continue year-round, alongside proper diet and discipline, to help protect against common illnesses.
“From this month and beyond, gusto gyud sa DOH nga hinumdumgan gyud sa katawhan ang atong (the DOH really wants the public to remember our) daily exercise, which is really essential to staying active, strong, ug aron ma-prevent ang mga nagkalain-laing (and to prevent the various) non-communicable diseases like heart attack and stroke,” Labitad said.
Through the Healthy Habits component of its PinaSigla campaign in 2026, DOH seeks to turn resolutions into routines, making exercise a regular part of daily life for many Filipinos in Bagong Pilipinas. (GDA/PIA-10)
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