By Ellen Tordesillas, VERA Files
Photos and video by Mario Ignacio and Mario Espinosa
More important than winning the election, candidates should make sure they are able to survive the grueling 90-day campaign.
The same reminder applies to the staff of political parties and members of media who are covering the campaign.
An election campaign is exciting and exhausting. Candidates try to maximize their provincial trips by meeting as many groups as they can squeeze in their waking hours. Rallies last up to midnight even early morning.The next day, members of the campaign caravan rush to the airport for the next destination.
Almost always after election, many of those involved in the campaign end up overweight due to irregular and unhealthy meals and lack of exercise.
In last year’s presidential election campaign in the United States, stand-up comedian and fitness guru Tony Horton came up with exercises for the candidates. He designed a 15-minute workout without any use of equipment, consisting of push-ups, running, crunches, lunges and squats. Horton’s more rigorous P90X workout program is being used by Paul Ryan— the fitness buff Republican vice presidential candidate.
In the next 12 weeks of the current political campaign, senatorial candidates and their entourage will be crisscrossing the country to the 80 provinces in their bid to win the hearts and minds of over 52 million voters.
Physical therapist Christian S. Cerezo, who is also a fitness personal trainer, suggests six simple exercises that candidates and campaign workers can do to keep fit. They can do these exercises anywhere: in the airport while waiting for their flight or their baggage to come out of the carousel. It can also be done during rallies.
Christian S. Cerezo demonstrates:With the bottled mineral water as weight, one can do biceps exercise while standing or sitting down or doing the tip toe (exercise for calf muscle), anytime, anywhere.
To make the exercise effective, Cerezo recommends doing each exercise 15 times in three sets. He said a 20-second pause should be enough in between sets.
1. Biceps curl using mineral water bottle.
This exercise works out the biceps muscle.
Instruction: Standing or sitting down on a chair, flex and extend the forearm. Do the three sets for each of the arm.
2. Dips to work out the triceps muscle.
While in a sitting position, place both hands beside the butt. Slightly move the butt into the edge of the chair or bench. Position the legs together. Align the ankles to the knee, flexed at 90 percent. Then slowly bend elbows about 90 per cent. Then extend it again slowly.
3. Standing up and sitting on the chair to work out butt area and thigh.
Stand up slowly. Sit down slowly. Place hands on waist or let them hang on the sides.
4. Tip Toe. This exercise, which is done while standing, works out the leg muscle, especially the calf muscle.
5. Shoulder front raise to work out the shoulder muscle.
Standing or sitting down, slowly raise arms forward and slowly put them back to the starting or resting position on the side.
6. Knee- to-chest position to work out core (primarily abdominal) muscle.
This exercise is done sitting down. Position the butt near the edge of the chair or bench. Place hand on the back, holding the chair then lean the body backward. With legs in front, raise feet together then slightly bend knee toward the chest. Maintain the leaning backward position for balance.
Regardless of the numbers come election day, the priceless victory is staying fit and healthy.
(VERA Files is put out by veteran journalists taking a deeper look at current issues. Vera is Latin for “true.”)
Check out related links:
http://www.ellentordesillas.com/2012/07/25/zumba-makes-exercise-easy-and-sexy/
http://www.ellentordesillas.com/2012/06/13/why-go-to-the-gym/
http://www.ellentordesillas.com/2013/02/10/made-for-tv-campaign-rallies/