Why I started working out in Thailand?
A few years ago, a friend of mine in the Netherlands fell with his electric bicycle. It was a one-sided accident but he fell unluckily and had suffered a complicated fracture. After a fairly long time in the hospital, a lengthy rehabilitation followed.
However, he never became the same again; he is now really an old man, although he is “only” seventy. And unfortunately he is not the only one who suffers serious consequences from a fall. Recently there was the following message on teletext: “In 2017, 3884 people died in the Netherlands due to a fall. Six times as much as in traffic”.
How could that come to this with my friend? It was indeed not a sporty type and it was built too heavily. Your coordination and reaction capacity then leave much to be desired, which means that you are more likely to fall. With all those extra kilos, the blow also hits extra hard and your muscles are no longer able to absorb that blow. And with flaccid muscles you also get weak, fragile bones. And then you leave the hospital with even less muscles than when you entered, which makes rehabilitation very long. That all explains a lot.
Nothing like that would happen to me, I thought rather arrogantly. Because I did some household chores every day, went for a walk with the dogs, also did some chores in the fields and also went swimming almost every day. Until one day I tried to throw a stone overhand as far as possible. Not only did that stone come disappointingly far, it also left me with an injured shoulder. And when I tested my fitness and strength in other ways, it was all very disappointing. No, such a fall as my friend made could happen to me too. And I decided to do something about it. I had brought running shoes from the Netherlands, although they were decades old, but I carefully started running again. I also bought a bicycle, a fitness machine for strength training, some weights, a football and a basketball (not all at once, of course).
That was about five years ago. And I got to work. Now I do some sport almost every day. Sometimes just a few minutes but often something in the direction of an hour. And of course that pays off. I built it up carefully to prevent injuries, but strangely enough I got injured while running. And not only in my legs, but also in my feet and even my lower abdomen. Not so much that I had problems with it in daily life, but enough that I had to take it easy with running. That was all the result of decades of neglect without a single sprint. Now I can happily walk a full hundred meters again without adverse consequences.
(Conscientious) question to the reader: when was the last time you ran at least 50 meters at full throttle? Not a little run but really as fast as possible?
How did I manage to keep up that training for more than four years? Simple, by varying, by rewarding myself afterwards (yoghurt with raspberry jam) and by keeping track of my progress. I could handle more and more blocks on my fitness machine and occasionally I went to an athletics track to clock my 100 and 400 meter times. And on my own land I have set out a 50 meter track. I hope to keep that up for a very long time. After all, there are also centenarians who run world records in the 100 meters.
I don't have a sporting background by the way. Skinny sixes for gymnastics at school and, admittedly, ten years of playing football in the Netherlands, but at a low level. That's about it. Not really impressive.
Am I doing it to stay young? No, because that's a lost cause anyway. I do do it so that the aging process is not unnecessarily accelerated by inactivity.
Now I do realize that for many elderly people it is no longer possible to exercise, and that I have it easy with the space I have here and an athletics track within cycling distance. But on the other hand, even in one minute a lot can be achieved. Just think of push-ups, knee bends, flipping on your toes, mock boxing or stepping on a low wall. There is as much as possible in a short time and without tools. But everyone must of course make their own assessment: how much energy to put into sports and what benefit you think you will gain from doing so. A matter of pluses and minuses. For example, I will not run marathons. I'm really too lazy for that.
Did I benefit from taking up sports again? Naturally. To give an example: I used to often suffer from low back pain. Sometimes so bad that I could only slide out of bed. I no longer suffer from that at all. In my case, it was clearly due to flaccid abdominal and back muscles.
And to get back to the reason, have I now become more fall-resistant? Probably. A few months ago I was knocked down by an opponent during a football match in a full sprint. Because I never did fall exercises and of course I didn't have time to think of anything, I had to rely on my innate reflexes: after a shoulder roll I luckily ended up on my feet again. I heard that afterwards because those two decisive seconds are not stored in my memory. The referee gave me a free kick. I remember that.
Good story, if I don't exercise in Thailand I grow close to all those delicacies. But I do that early in the morning, during the day I find it too hot.
Unfortunately I can no longer run due to a knee injury, so I swim laps for an hour three times a week. And by that I really mean swimming, not like fixed groups of farang there in groups while chatting to maneuver themselves to the other side.
Three of the other days I go to weight training at about 6 am, followed by fifteen minutes on the stationary bike and then stretching. Rest 1 day a week.
I started this three years ago and since then I've gotten a lot fitter
After 4 years, unable to walk further than 20 meters due to a crooked back of 20 mm and in the meantime grown through the national Thai diet with the basic rice, weight 140 kg and age 60 years
As a result, I had custom sandals made in the Netherlands and later started walking again in Pattaya.
exercises for painful back remedied by watching videos on youtube:”bobandbrad” world famous physiotherapists.
Currently every morning at 0500, walking for 1 hour in the Nongthin Park in Nongkhai and also following a Carnivore Diet :youtube Dr Stan Edberg from Sweden.
This together has now brought me to 109 kilos, so 31 kilos lighter in 6 months.
Sugar was alarmingly high 23 also hospitalized for this and currently sugar value 7 and no longer need medication for diabetes 2.
Blood pressure of 230/129 has now dropped to 129 over 70 and no more medication for high blood pressure.
Objective January 2024 new target weight 95 kilos.
I try to do a beach walk of 3 km at least 6 times a week. I also try to get 10000 steps every day. I'll have to, otherwise I'll grow close because of all the tasty things I eat here in Thailand. Gym, I don't see sitting here.
A good decision. Sport is oil for your body. Just did an hour of cross trainer and this afternoon (if it's not raining) swim 50 laps in the pool.
Because I slipped on the scooter a month ago, I have a serious abrasion on my left leg and my upper leg is still swollen. But I think it's slowly getting better. I just can't exert myself too much. I suddenly had a blister at my abrasion. Probably due to the thin skin and higher blood pressure due to exertion while cycling.
But I don't want and won't exercise every day. Often on Saturday or Sunday just waking up and having time for my wife. Should be possible, or not?
Movement is highly recommended. The high blood pressure went from 150 to 120. The headache disappeared. The shoulder injury disappeared. My muscle mass increased. Weight 10 kilos less.
All in all a good decision
My personal opinion is that every self-respecting person should take care of his or her body, both mentally and physically. Of course with the possibilities that the person in question has. Unfortunately, it is not given to everyone. As Jeannine and Han indicated above, they do what is necessary at their own level. Good to read this and an example to follow. Eventually it will stop, but I will also continue to exercise until the end of my existence.
Try to see the fun in investing in yourself and be sure that you will feel better. The usefulness of this is well known, I suppose.
Personally, I have a lot of trouble with a certain group of people who are insufficiently resistant to the temptations in life, of which we are all presented with examples. Make your steps carefully after weighing things up and be aware that everything has consequences. I also wish everyone a healthy old age, because we see plenty of examples where things are not going well. During a day of hospital visits, this can be observed by everyone and many are partly to blame for this.
I also do a lot of sports when I am on holiday in Thailand, training with weights in an open area around noon
gym without air conditioning (good sweat) then eat well and rest and in the evening walk to another gym from Jomtien to Pattaya, which does have air conditioning. I'm going to shower and change there
then I walk to the walking street for a few beers and then I walk back to my condo in Jomtien. and the next day swimming laps, and that's how I alternate. and that suits me better physically
than getting drunk every day and waking up with a hangover!
Try to keep it up to standard indoors in recent years, or on your own grounds.
Walk around the house and through the garden for 45 minutes a day at a marching pace.
I recently did a 'dead hang', a very short exercise that is said to be very good for the upper body.
In the 'office' I also have some equipment for Cardio and ABS, of course tailored to my age.
A 'youngster' according to you.
I also enjoy a swimming pool, something I do regularly.
I try to be active with sports for an hour and a half a day.
You are doing well and hopefully staying healthier.
I have left the real outdoors behind me, Korat is not really set up for that unless I have to get in the car first and I think it would be crazy to exercise and then drive for fifteen minutes or so.
Of course, I am also active the rest of the time with all kinds of issues of the day, as they call it.
Usually people who don't exercise, and who really need it, have the most resourceful ideas not to exercise.
Sometimes it is too hot, then it rains or the night's sleep was not optimal, in fact I have not done any sports yet and have heard that it is not so good in old age, etc. etc.
I have been involved in sports all my life, have run marathons and ultra marathons, participated in many cross-country races, and now, at almost 77, I still walk at a brisk pace of at least 40 km per week.
Because I live about 6 km from the city center, I almost never take public transport, because I just want to keep fit this way.
Age groups who have actually completed the most exercise usually come with all kinds of public transport options, which I would be entitled to as a long-time retiree, and cannot understand why I don't want these at all yet.
When I look at my circle of friends, I see many who would rather not walk a meter, while they all spend their lives with high blood pressure and other ailments.
Also in my Thai family, without being arrogant, at almost 77 years old, I am fitter than most 30 year olds.
Many people wait all day for a miracle, drink one beer after another, think only about sanuk, and at most take a motorbike to get from A to B.
There are some who, at the age of 30, already have high blood pressure and other ailments, and when I tell them that they are causing this through their own lifestyle, you see them looking as if they are burning water.
They have never really been taught real exercise, and when I go about my rounds I get honks from almost every Song taew or Tuk Tuk, who think I am too stingy to take advantage of them.
A few years ago, in the village where we always spend the winter, there was a kind of sports day where young people could also sign up for a 200 m run.
Out of later provocation, I also signed up at the age of 72, and a lot of laughter and talking was audible among these young people.
The laughter quickly stopped when they saw that Grandpa, out of an estimated 12 participants, was the first to cross the finish line.
According to them and many older Thai attendees, this was only due to the fact that a farang (Kaa jou) had long legs.
None of these young people simply blamed the fact that they only took this sports day for their annual exercise, and they did very little the rest of the year and their condition was actually terrible.
Nice John, congratulations for your determination!
You're right, many people always find a reason NOT to exercise. When I see how many obese Farang are staggering around, I am not surprised that most of them have many ailments. But their daily alcohol needs are the priority of the day, under the guise of 'we need that social contact'.
I have always done some sports my whole life. Some periods are more intensive than others. My body is starting to show some wear and tear. Now I cycle at least 30km on my exercise bike EVERY day. This is my regular routine after breakfast. My Thai wife, who tends to put on a few pounds quickly, also exercises for an hour every evening. Her weight is well under control - partly due to good nutritional control. So you see, even a Thai can motivate you to keep moving.
Your lifestyle is THE basis for good health! Exercise and nutrition are crucial. It is common knowledge that many people are much overweight due to their passive lifestyle. In many cases, the lack of motivation and laziness prevents them from exercising. Sad evolution. Fortunately, there are also others who find their active life important and this cannot be emphasized enough!
And now I'm going to exercise for an hour 😉
In the past I have climbed all the rope ladders on ships in Rotterdam, Bombay, China, Egypt, Columbia and Thailand.
Also 9x Four Days Nijmegen. 50 km
Smoker so window legs.
Walked out in Laem Mae Phim.
But then your nails will grow into your soft feet with the help of well-intentioned pedicures in this beautiful country.
So I end up having a tracking check on the iPhone every day. Whether I walk or cycle enough
Cycle in Holland, run in Thailand.
In Thailand, I walk laps around the house before dinner until IPhone tells me I've achieved my goal.
Even Thai family comes along.
A good story, if it inspires people to exercise, I recommend using Glucosamine, Chondroitin with MSN.
Most of them are already elderly and the joints and muscles could use a means to prevent injuries.
I came into contact with this years ago when I noticed that I occasionally got an inflammation of the bursa, my then sports instructor recommended this drug to me, I have now been taking this for at least 10 years and have never had an inflammation of the bursa again. the joints also remain nice and flexible.
Here in Thailand, it is simply available at Lazada (although pricey), but if you regularly go to the Netherlands or you have people who can take it for you, Kruidvat is a cheap alternative.
Running is no longer possible due to my knee operation, but I walk 45 minutes every day, and occasionally use the exercise bike, but I have to force myself to do that because it is so boring, so maybe I should look for a bicycle.
Dear Roelof,
I can understand that cycling on an exercise bike is boring. I solve this by watching a movie on my laptop while cycling. Before I know it an hour has passed. So I never get bored while exercising.
The additional advantage of an exercise bike is that you can do this at home in a room with air conditioning. I wouldn't consider cycling outside for myself. Where I live, cycling between traffic is dangerous and unhealthy. Not to mention the heat.