MANILA, Philippines -- You think you’re overweight and you want to get fit.

The problem is you don’t know where to start. With countless fitness activities out there, you’re having a hard time choosing the right sport or workout for you.

According to physical conditioning expert EJ Abido, one of the keys in choosing the “right sport” is your preference.

“It depends kung anong gusto mo. Kung saan ka komportable,” said Abido, who works as the chief of the Philippine Sports Commission’s (PSC) conditioning unit. Most of his work delve on the strengthening and conditioning needs of the country's national athletes.

He said preference alone can help you keep going with the sport or workout you’ve chosen because you like what you’re into.

“If I like badminton, magba-badminton ako. I won’t go running. Kasi mahihirapan kang i-push ang sarili mo into doing something you don’t actually like,” said Abido.

Abido said another way of choosing your workout is by knowing your physical limits. He said one must be aware of his thresholds, which can be conveniently determined by undergoing a medical checkup.

“You have to know kung saang level ang kaya mo. Let say obese ka na tao then you go to extreme na marathon. If you’re extremely overweight, you’re putting your knees and ankles at risk,” he said.

He said another example of a sport or workout that one should be careful of is weight lifting. Lifting heavy weights can be dangerous for someone who has a history of hypertension. “’Pag nagbuhat ka ng mabigat, automatic magsu-shoot up ang blood pressure mo,” he said.

“Before doing any sport, kailangan may clearance ka ng doktor,” stressed Abido.

He also said that another good way to choose your sport or workout is through your needs.

Abido said that in the PSC, they craft workout programs with this in mind. They handpick the exercises of national athletes based on what their sport requires.

“Every sport iba-iba ang kailangang program,” he explained. “Let’s say rowing. Rowing uses more upper body movements and strong core. So doon mo ico-concentrate ang program nila. Kung sprinting, 100-meter sprints ang kailangan nila, hindi kailangan ng long distance running.”

Abido said that if the fitness enthusiast needs to cut down his weight, he might want to try cardiovascular exercises. If he needs additional strength, then strength training is the way to go.

Four types of exercise

According to the US National Institute on Aging, there are four types of physical activity they consider most important. Knowing them might help you choose what’s best for you.

Endurance. These exercises enhance heart rate and breathing and are therefore good for the heart, lungs and circulation. They also help prevent or delay stress-related diseases. Examples of endurance exercises are: walking, running, biking, swimming and dancing.

Strength training. Examples of this type of exercises are: weight training or body weight exercises such as push-ups or pull-ups. Lifting weights make people, especially the older adults, strong enough to do what they need to do and like to do.

Balance. These exercises help prevent falls, a major cause of disability among the elderly. Try practicing balancing on one foot and increasing the length of time one is able to do it. Try adding some movement of the eyes or hands to make it more challenging.

Stretching. Some examples are: yoga, tai chi, pilates, and other exercises that make you try to increase the range of motion of a joint. These exercises help you to become flexible.

If you’re after improved endurance, you might want to try endurance sports or exercises. If you want enhanced strength, then strength training is for you. Balance exercises are great for improving balance and stretching will help you get limber.

Need to be fit

Abido said one of the major reasons why signing up for a sport or exercising is important these days is that more and more people are lacking physical activity because of the conveniences of modern technology.

“Things are much easier to do nowadays. We have elevators, escalators, cellular phones and other things that lessen physical activities,” he said.

Abido said the use of cellphones alone has cut down the amount of effort we usually do when engaging in long walks.

“By using cellphones, mas madali nang mahanap ang sino mang kailangan mong i-meet. Unlike dati, kailangan mo pang mag-exert ng effort to walk around para mahanap ‘yung kakausapin mo,” he said.

Lesser physical activity, mixed with bad eating habits and vices such as smoking and drinking can lead to illnesses such as heart problems and diabetes.

Abido said aside from the physical benefits people typically get from a workout, sports enthusiasts also get to improve their mood by exercising.

He said exercise reduces depression and can also lift your self-esteem.

“Nakakawala siya ng stress,” said Abido. “Kung stressed ka, doon lumalabas ang mga sakit mo.”