Heart & Sole: Dagan Para Sa Dughan

Heart & Sole: Dagan Para Sa Dughan We are Group 8 XUJPRSM-1 Students that aim to raise awareness about the benefits of running in improving heart health, especially among the youth.

Join us as we run towards a healthier future! ๐Ÿซ€๐Ÿƒโ€โ™€๏ธ

Hey there, pace chasers!Running through exhaustion isnโ€™t strengthโ€”itโ€™s a recipe for burnout, and itโ€™s called overtrainin...
26/11/2024

Hey there, pace chasers!

Running through exhaustion isnโ€™t strengthโ€”itโ€™s a recipe for burnout, and itโ€™s called overtraining.

Overtraining occurs when you exceed your bodyโ€™s ability to recover from intense physical activity, often due to excessive exercise without adequate rest or recovery.

If left unchecked, overtraining can lead to long-term injuries, burnout, or chronic fatigue syndrome.

Here are some helpful ways to prevent overtraining:

To access the full article about overtraining, click the link below: โฌ
https://www.scielo.br/j/rbme/a/CwgTQfZfMjTSYTmLMVBKT5h/?lang=en

Alves, R. N., Costa, L. O. P., & Samulski, D. M. (2006). Monitoramento e prevenรงรฃo do supertreinamento em atletas. Revista Brasileira De Medicina Do Esporte, 12(5), 291โ€“296. https://doi.org/10.1590/s1517-86922006000500013



Meet your heart during a run! Discover the power of every beat. Regular running can increase your cardiac output, increa...
26/11/2024

Meet your heart during a run!

Discover the power of every beat. Regular running can increase your cardiac output, increase blood flow, strengthen your heart muscle and increase your maximum oxygen consumption (VO2 Max).

Lace up and love your heart ๐Ÿซ€

Read more about these amazing benefits below
Chen, H., Chen, C., Spanos, M. et al. Exercise training maintains cardiovascular health: signaling pathways involved and potential therapeutics. Sig Transduct Target Ther 7, 306 (2022). https://doi.org/10.1038/s41392-022-01153-1. From: https://www.nature.com/articles/s41392-022-01153-1


26/11/2024

If youโ€™re lost with motivation, dagan with friends eyyy๐Ÿค™๐Ÿ‘ซ



26/11/2024

What keeps runners going, and what holds others back? ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’ฌ

In our latest interview, we asked runners about their motivations, challenges, and how they stay consistent. Research shows that finding a meaningful reason to runโ€”whether itโ€™s personal goals, enjoyment, or self-growthโ€”makes a big difference.

Hear their stories and see what inspires them to keep moving forward. Whatโ€™s your reason to run? ๐Ÿ’ญ

Reference:
https://www.sciencedirect.com/science/article/pii/S1469029223001395



25/11/2024

๐š๐šž๐š— ๐š•๐š’๐š”๐šŽ ๐šข๐š˜๐šž ๐š–๐šŽ๐šŠ๐š— ๐š’๐š - head high, core tight, and strides smooth. Perfect your form, and turn every mile into a victory for your body and heart! ๐Ÿ’ช๐Ÿƒ

Did you that by focusing on your running form, you not only enhance performance but also reduce strain on your cardiovascular system. Proper form improves oxygen efficiency and circulation, allowing your heart to work smarter, not harder, with every step you take. โค๏ธโ€๐Ÿ”ฅ

๐š‚๐š˜, ๐š›๐šž๐š— ๐šœ๐š–๐šŠ๐š›๐š, ๐šŠ๐š—๐š ๐š•๐šŽ๐š ๐šข๐š˜๐šž๐š› ๐š‘๐šŽ๐šŠ๐š›๐š ๐š๐š‘๐š›๐š’๐šŸ๐šŽ!โ€

24/11/2024

๐˜ฟ๐™„๐™Ž๐˜พ๐™Š๐™‘๐™€๐™ ๐™๐™ƒ๐™€ ๐™‹๐™Š๐™’๐™€๐™ ๐™Š๐™ ๐˜พ๐™ƒ๐™„ ๐™๐™๐™‰๐™‰๐™„๐™‰๐™‚!

Experience running like never before with Chi Running, a revolutionary technique recommended by ๐ƒ๐ซ. ๐Œ๐š๐ง๐ฎ๐ž๐ฅ ๐™. ๐’๐ข๐ฌ๐จ๐ง, ๐Œ๐ƒ, ๐…๐๐Ž๐€ an orthopedic surgeon. Say goodbye to injuries and hello to effortless, energy-efficient runs. Align your body, engage your core, and find your flow.

Chi Running offers a path to recovery and prevention. By addressing the root causes of common running injuriesโ€”like overstriding, poor posture, and muscle imbalances. Chi Running helps you build a stronger, more resilient body. It isn't a quick fix, but with patience and practice, it can help you get back on your feet and stay there for good.

๐˜‰๐˜ฆ๐˜ฏ๐˜ฆ๐˜ง๐˜ช๐˜ต๐˜ด ๐˜ฐ๐˜ง ๐˜Š๐˜ฉ๐˜ช ๐˜™๐˜ถ๐˜ฏ๐˜ฏ๐˜ช๐˜ฏ๐˜จ

1. Reduced risk of injuries
2. Improved posture and alignment
3. Enhanced running efficiency
4. Stress-free and enjoyable runs

Ready to transform your running game? Give Chi Running a try and feel the difference!
Hereโ€™s a short video about Chi Running techniques to get you started.

Access the full video through this link: https://youtu.be/rYNZUioUdHQ?si=2rJ1V6QNgROUo2P_
Credit to: C Tolle Run

Did you know that ischemic heart diseases remain the leading cause of death in the Philippines from January to April 202...
24/11/2024

Did you know that ischemic heart diseases remain the leading cause of death in the Philippines from January to April 2024, accounting for 20.2% of total deaths nationwide? Neoplasms (cancers) and cerebrovascular diseases (like strokes) follow closely as the second and third leading causes. Pneumonia and diabetes are also among the top threats to health.

These numbers highlight the importance of adopting a healthier lifestyle, staying informed about preventive measures, and ensuring access to regular medical check-ups. Letโ€™s take proactive steps toward better health for ourselves and our loved ones. Together, we can reduce these numbers and create a healthier future! ๐Ÿ’™

Reference:
https://psa.gov.ph/system/files/vsd/2_Press%20Release_2024%20Cause%20of%20Death%20Statistics_as%20of%2031%20August%202024-signed.pdf




23/11/2024

๐‘๐ฎ๐ง๐ง๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ฃ๐ฎ๐ฌ๐ญ ๐Ÿ“-๐Ÿ๐ŸŽ ๐ฆ๐ข๐ง๐ฎ๐ญ๐ž๐ฌ ๐š ๐๐š๐ฒโ€”๐ž๐ฏ๐ž๐ง ๐š๐ญ ๐š ๐ฌ๐ฅ๐จ๐ฐ ๐ฉ๐š๐œ๐ž ๐จ๐Ÿ ๐ฅ๐ž๐ฌ๐ฌ ๐ญ๐ก๐š๐ง ๐Ÿ” ๐ฆ๐ฉ๐กโ€”๐œ๐š๐ง ๐ซ๐ž๐๐ฎ๐œ๐ž ๐ญ๐ก๐ž ๐ซ๐ข๐ฌ๐ค ๐จ๐Ÿ ๐๐ž๐š๐ญ๐ก ๐›๐ฒ ๐ฎ๐ฉ ๐ญ๐จ ๐Ÿ‘๐ŸŽ% ๐Ÿ๐จ๐ซ ๐š๐ฅ๐ฅ ๐œ๐š๐ฎ๐ฌ๐ž๐ฌ ๐š๐ง๐ ๐Ÿ’๐Ÿ“% ๐Ÿ๐จ๐ซ ๐œ๐š๐ซ๐๐ข๐จ๐ฏ๐š๐ฌ๐œ๐ฎ๐ฅ๐š๐ซ ๐๐ข๐ฌ๐ž๐š๐ฌ๐ž. Studies show that runners gain a 3-year life expectancy benefit, with persistent runners reaping the greatest rewards. The best part? It doesnโ€™t take much: less than 51 minutes or 6 miles weekly is enough to make a difference. ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’จ

๐˜๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ซ๐ญ ๐๐ž๐ฌ๐ž๐ซ๐ฏ๐ž๐ฌ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐œ๐š๐ซ๐ž, ๐š๐ง๐ ๐ข๐ญ ๐ฌ๐ญ๐š๐ซ๐ญ๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฌ๐ฆ๐š๐ฅ๐ฅ, ๐š๐œ๐ก๐ข๐ž๐ฏ๐š๐›๐ฅ๐ž ๐ฌ๐ญ๐ž๐ฉ๐ฌ! ๐Ÿ’“ Regular physical activity can significantly reduce the risk of heart disease and improve overall well-being. Combine this with a heart-healthy diet like DASH, stress management, quality sleep (7-9 hours per night), and habits like quitting smoking to create a strong foundation for long-term health. ๐Ÿ’ช Take the stairs, stretch during breaks, or enjoy a brisk walkโ€”every little bit counts! Letโ€™s prioritize self-care because taking care of your heart is taking care of YOU. โค๏ธ

๐™„๐™› ๐™ฎ๐™ค๐™ช'๐™™ ๐™ก๐™ž๐™ ๐™š ๐™ฉ๐™ค ๐™™๐™ž๐™ซ๐™š ๐™™๐™š๐™š๐™ฅ๐™š๐™ง ๐™ž๐™ฃ๐™ฉ๐™ค ๐™ฉ๐™๐™š๐™จ๐™š ๐™ฉ๐™ค๐™ฅ๐™ž๐™˜๐™จ, ๐™›๐™š๐™š๐™ก ๐™›๐™ง๐™š๐™š ๐™ฉ๐™ค ๐™š๐™ญ๐™ฅ๐™ก๐™ค๐™ง๐™š ๐™ฉ๐™๐™š ๐™™๐™š๐™ฉ๐™–๐™ž๐™ก๐™š๐™™ ๐™–๐™ง๐™ฉ๐™ž๐™˜๐™ก๐™š๐™จ ๐™๐™š๐™ง๐™š:
Leisure-Time Running and Mortality Risk - https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/
Lifestyle for Staying Active and Protecting Your Heart Health - https://www.nhlbi.nih.gov/health/heart/physical-activity/tips




๐‚๐š๐ซ๐๐ข๐จ๐ฏ๐š๐ฌ๐œ๐ฎ๐ฅ๐š๐ซ ๐๐ข๐ฌ๐ž๐š๐ฌ๐ž (๐‚๐•๐ƒ) ๐ซ๐š๐ญ๐ž๐ฌ ๐ข๐ง ๐š๐๐ฎ๐ฅ๐ญ๐ฌ ๐ฎ๐ง๐๐ž๐ซ ๐Ÿ’๐ŸŽ ๐ก๐š๐ฏ๐ž ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐๐จ๐ฎ๐›๐ฅ๐ž๐ ๐Ÿ๐ซ๐จ๐ฆ ๐Ÿ๐ŸŽ๐Ÿ๐ŸŽ ๐ญ๐จ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ‘, a troubling trend that s...
23/11/2024

๐‚๐š๐ซ๐๐ข๐จ๐ฏ๐š๐ฌ๐œ๐ฎ๐ฅ๐š๐ซ ๐๐ข๐ฌ๐ž๐š๐ฌ๐ž (๐‚๐•๐ƒ) ๐ซ๐š๐ญ๐ž๐ฌ ๐ข๐ง ๐š๐๐ฎ๐ฅ๐ญ๐ฌ ๐ฎ๐ง๐๐ž๐ซ ๐Ÿ’๐ŸŽ ๐ก๐š๐ฏ๐ž ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐๐จ๐ฎ๐›๐ฅ๐ž๐ ๐Ÿ๐ซ๐จ๐ฆ ๐Ÿ๐ŸŽ๐Ÿ๐ŸŽ ๐ญ๐จ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ‘, a troubling trend that signals a rising concern for younger populations. This surge highlights the growing need to address cardiovascular risk factors in these age groups. Letโ€™s prioritize heart health and stay proactive! ๐Ÿ’ชโค๏ธ

๐”ฝ๐• ๐•ฃ ๐•ž๐• ๐•ฃ๐•– ๐••๐•–๐•ฅ๐•’๐•š๐•๐•ค, ๐•ช๐• ๐•ฆ ๐•”๐•’๐•Ÿ ๐•ง๐•š๐•ค๐•š๐•ฅ ๐•ฅ๐•™๐•– ๐•’๐•ฃ๐•ฅ๐•š๐•”๐•๐•– ๐•™๐•–๐•ฃ๐•–:
Franklin B, Barkley E, Bartelt K, Deckert J. Cardiovascular Disease Rates in Young Adults Have More Than Doubled Since 2010. Epic Research. https://epicresearch.org/articles/cardiovascular-disease-rates-in-young-adults-have-more-than-doubled-since-2010. Accessed on November 18, 2024.โ€




๐•ฏ๐–Ž๐–‰ ๐–ž๐–”๐–š ๐–๐–“๐–”๐–œ ๐–—๐–š๐–“๐–“๐–Ž๐–“๐–Œ ๐–ˆ๐–†๐–“ ๐–™๐–š๐–—๐–“ ๐–‡๐–†๐–ˆ๐– ๐–™๐–๐–Š ๐–ˆ๐–‘๐–”๐–ˆ๐– ๐–”๐–“ ๐–ž๐–”๐–š๐–— ๐–๐–Š๐–†๐–—๐–™? โณโค๏ธ Studies have shown that running can reverse the aging p...
21/11/2024

๐•ฏ๐–Ž๐–‰ ๐–ž๐–”๐–š ๐–๐–“๐–”๐–œ ๐–—๐–š๐–“๐–“๐–Ž๐–“๐–Œ ๐–ˆ๐–†๐–“ ๐–™๐–š๐–—๐–“ ๐–‡๐–†๐–ˆ๐– ๐–™๐–๐–Š ๐–ˆ๐–‘๐–”๐–ˆ๐– ๐–”๐–“ ๐–ž๐–”๐–š๐–— ๐–๐–Š๐–†๐–—๐–™? โณโค๏ธ

Studies have shown that running can reverse the aging process of your heart. ๐™๐™š๐™œ๐™ช๐™ก๐™–๐™ง ๐™ง๐™ช๐™ฃ๐™ฃ๐™ž๐™ฃ๐™œ ๐™˜๐™–๐™ฃ ๐™จ๐™ž๐™œ๐™ฃ๐™ž๐™›๐™ž๐™˜๐™–๐™ฃ๐™ฉ๐™ก๐™ฎ ๐™ง๐™š๐™™๐™ช๐™˜๐™š ๐™–๐™ง๐™ฉ๐™š๐™ง๐™ž๐™–๐™ก ๐™จ๐™ฉ๐™ž๐™›๐™›๐™ฃ๐™š๐™จ๐™จ, ๐™– ๐™˜๐™ค๐™ข๐™ข๐™ค๐™ฃ ๐™จ๐™ž๐™œ๐™ฃ ๐™ค๐™› ๐™–๐™œ๐™ž๐™ฃ๐™œ. ๐Ÿ‘ตThis means your heart can function more efficiently and effectively, reducing your risk of heart disease! โค๏ธโ€๐Ÿ”ฅโœจ

So, lace up those running shoes ๐Ÿ’จ๐Ÿƒโ€โ™€๏ธand start reaping the benefits of a younger, healthier heart! ๐Ÿ™Œ๐Ÿป

Reference: Tanaka H, Dinenno FA, Monahan KD, Clevenger CM, DeSouza CA, Seals DR. Aging, habitual exercise, and dynamic arterial compliance. Circulation. 102:1270โ€“1275.

๐™’๐™–๐™ฃ๐™ฉ ๐™ฉ๐™ค ๐™จ๐™ฉ๐™–๐™ง๐™ฉ ๐™ง๐™ช๐™ฃ๐™ฃ๐™ž๐™ฃ๐™œ ๐™—๐™ช๐™ฉ ๐™™๐™ค๐™ฃ'๐™ฉ ๐™ ๐™ฃ๐™ค๐™ฌ ๐™ฌ๐™๐™š๐™ง๐™š ๐™ฉ๐™ค ๐™—๐™š๐™œ๐™ž๐™ฃ? ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ Check out these evidence-based tips and training plans to ...
20/11/2024

๐™’๐™–๐™ฃ๐™ฉ ๐™ฉ๐™ค ๐™จ๐™ฉ๐™–๐™ง๐™ฉ ๐™ง๐™ช๐™ฃ๐™ฃ๐™ž๐™ฃ๐™œ ๐™—๐™ช๐™ฉ ๐™™๐™ค๐™ฃ'๐™ฉ ๐™ ๐™ฃ๐™ค๐™ฌ ๐™ฌ๐™๐™š๐™ง๐™š ๐™ฉ๐™ค ๐™—๐™š๐™œ๐™ž๐™ฃ? ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ

Check out these evidence-based tips and training plans to get you started on your running journey! ๐Ÿ’ช

You may also check out the full infographic and references here:
https://www.canva.com/design/DAGW1afbnpo/0Yt072hPBBojl2xq2vz3_g/view?utm_content=DAGW1afbnpo&utm_campaign=share_your_design&utm_medium=link&utm_source=shareyourdesignpanel

PDFs of Running Plans:
https://www.canada.ca/content/dam/dnd-mdn/documents/health/start-to-run-program.pdf
https://www.tbrdream.com/wp-content/uploads/2019/09/TBRDM-PROGRAM-2020-FINAL-09.13.19.pdf

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