00:00♪♪♪
00:08It's not expensive to be fit and healthy.
00:12Kenoy MD team, where are you?
00:14I'm okay.
00:18Because if you want to be active, running is free.
00:22They said we need to be in good health while we're aging.
00:27I'm 57 years old.
00:29I ran for the first time in April.
00:31I want to run when I'm in my 50s or 60s.
00:36Because running is good not only physically, but also mentally and socially.
00:41I don't know if I'll be in that group.
00:44It's a bit fast.
00:45I'm just kidding.
00:46There's a sense of community.
00:48You'll enjoy every run.
00:50There's something to look forward to every weekend.
00:52Running is easier and not boring.
00:54I made new friends here.
00:56It really helps to run with the community.
01:02According to the World Health Organization,
01:0545.5% of Filipinos don't have enough air conditioning in 2022.
01:11And I'm one of them.
01:13So, running era, let's go!
01:19Filipinos are in the running era.
01:25It's only 5 in the morning,
01:27and we're already at this running club that's doing a warm-up.
01:34And when it comes to running,
01:36our town's nurse won't let us down.
01:39Nurse Abby, why don't you run already?
01:42What are the right warm-ups before we run?
01:46We want our warm-up to be dynamic.
01:48Because running is a dynamic sport.
01:50First, we'll do lunges.
01:52Right leg first, then left.
01:54So, one, two.
02:03Next, I want to do high knees.
02:05High knees are like this.
02:08You'll breathe here, but this is a good warm-up.
02:11So, when you run, your heart is ready.
02:13How long is this, sir?
02:15About 20 seconds.
02:17So, we're good. We've been doing this for a while.
02:19Next, we'll do butt kicks.
02:21So, it's the same concept, but in the back.
02:23It's the same thing, but for the heart.
02:25So, it's the same, 20 seconds.
02:27To warm up our legs and our heart.
02:31Next, we'll do hamstring scoops.
02:33So, lift your heel and scoop down.
02:36We'll do both legs.
02:40So, about 6 per leg.
02:42The warm-up conditions our heart,
02:45our blood vessels,
02:47and our muscles
02:49so that there won't be soreness afterwards.
03:00We're running so fast,
03:02because we're running so fast.
03:04Oh, my God.
03:07Order one, the nurse of the town.
03:10Did you know that running
03:12can improve cardiovascular endurance
03:15and lung capacity of a person?
03:17It also helps with cognitive function,
03:21such as memory retention and attention span.
03:27Running can also prevent
03:29osteoarthritis of a person,
03:31according to physical rehabilitation expert,
03:33Dr. Hubert Ko.
03:35When you run,
03:37it strengthens our bones,
03:39increases our muscles,
03:41and number three,
03:42it lowers our body fat amount.
03:45Can you do it?
03:46Of course.
03:50But it's not just about running.
03:53It's important to learn the proper form
03:56of running to ensure the effectiveness of this workout.
04:00When we run, we don't want to jump high.
04:03We want to drive ourselves forward.
04:06We don't want to jump too much when we run
04:09because it's a waste of energy.
04:11We want to drive ourselves forward.
04:16The recommended running time,
04:18whether it's moderate intensity or high intensity,
04:22it's about 60 minutes per day.
04:24Between 6 years old to more or less 64 years old,
04:28they are allowed to run
04:30as long as there are no medical contraindications
04:33or underlying medical problems.
04:41Don't run away from our responsibility.
04:43Let's just run
04:46to keep our body healthy.
04:49Maybe running is for you.
04:51Aside from mental and physical benefits,
04:54there are also social benefits.
04:56Some of them are recognized by...
04:58The One?
04:59Health goals?
05:00Let's go!
05:02Running joke online.
05:04Goodbye, dating apps.
05:06Hello, running clubs.
05:07Hello!
05:09Hello!
05:10You look like a couple.
05:12Actually, yes.
05:13We're a couple.
05:14Wow!
05:16They say that running is the best way
05:20to meet new people.
05:23It's a form of now.
05:24Fitness is my motivation.
05:26So, friendships and relationships are just a bonus.
05:29Yes, this is where we meet.
05:31And it's interesting for me
05:33that we have the same goal.
05:35Run to start the day right
05:37because just like Audrey,
05:39this is where you'll meet Mr. Right.
05:43Hi guys, I'm Joe.
05:44And I'm Audrey.
05:45We met at a run club.
05:47We started to connect by becoming friends.
05:51We entered the run club at the same time.
05:53Then, we stumbled upon a brand of shoes.
05:56She bought it.
05:57And then, I said,
05:59you stumbled too.
06:00Welcome to the run club.
06:02And then, I said,
06:03you stumbled too.
06:04Welcome to the club.
06:05We talked,
06:06we got to know each other.
06:08Our goals in fitness
06:10are very aligned with other aspects in life.
06:16According to Doc,
06:17running is good for health.
06:20It also increases dopamine,
06:22which is a happy hormone.
06:24So, it actually improves sense of well-being.
06:29For me,
06:30it gives me mental clarity.
06:33Also, the sense of accomplishment
06:35when you finish a workout or a run.
06:38You feel better.
06:40When you feel good,
06:41you also look good.
06:43Running is my solitude.
06:44It gives me peace.
06:45It gives me tranquility.
06:46Whenever I'm overwhelmed with problems or challenges
06:49or anything negative,
06:51I just run.
06:53For Joe and Audrey,
06:55it's more motivating
06:56if you run a lot like in running clubs.
07:00It's fulfilling,
07:01satisfying.
07:02For example,
07:03if you see someone struggling,
07:05you can help them.
07:06It's like a win-win situation.
07:08We enjoyed the community,
07:10the atmosphere,
07:11the environment,
07:12and the connection with each other.
07:14Especially if you have the same goals
07:16as your peers in the running community.
07:21But wait,
07:22when it comes to running,
07:23a lot of us still believe in that.
07:26Nurse Abby,
07:27find out what those are.
07:31It's so hot.
07:32Can I take a bath?
07:33Doc,
07:34is it true that you can take a bath
07:36after jogging?
07:38Won't I get a spasm?
07:39There's no such thing as spasm.
07:41It's not clinically proven.
07:45Doc,
07:46is it true that you can't run
07:48after eating?
07:50Because you might get appendicitis.
07:52Appendicitis, actually,
07:54is not caused by running after eating.
07:56Most of the time,
07:57the most common cause is actually
07:59bacterial infection.
08:03Doc,
08:04is it true that running
08:06damages your knees?
08:08Running actually helps
08:10to prevent the occurrence
08:12of osteoarthritis,
08:14especially in the knees.
08:15When you run,
08:16the cartilage thickens.
08:18The progress of osteoarthritis slows down.
08:20Doc,
08:21is it true that you don't need
08:23a strong upper body
08:25when you run?
08:26There are muscles in the upper body
08:28that we use to breathe,
08:30especially our core.
08:32We need to strengthen it
08:34to avoid low back pain,
08:36slippage,
08:37and other kinds of injuries.
08:40That's just a few
08:41of the clear answers from Doc.
08:42But according to the expert,
08:44it's still important to observe
08:46our body's reaction
08:47when we try to run.
08:54Nurse Abby's 10-kilometer run
08:57with the 5AM gang.
09:06It's time for a cool-down.
09:09Cool-down prevents
09:11your BP from dropping
09:13and actually prevents
09:15the patient from getting dizzy
09:16after engaging in sports.
09:19Don't run from problems.
09:21Let's just run
09:22to be happier.
09:24Did you know that
09:25Filipinos have a lot in common?
09:27Their goal?
09:28To be happy
09:29and healthy.
09:55For more information,
09:56visit www.FEMA.gov
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