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5 Referensi Olah Raga at Home: No Equipment, No Jumping




Olah Raga di Rumah tanpa Alat, tanpa Lompat



Dulu ketika masa sekolah 3S – SD, SMP, SMA, I hated pelajaran olah raga so much. Saya merasa ga berbakat punya keterampilan olah raga – hey I’m an introvert yang lebih suka mengutak atik soal matematika ketimbang ngejar-ngejar bola di lapangan. Aside from that, saya ga suka bawa-bawa baju olah raga yang bikin tas penuh sesak dan tambah berat. Saya ga suka ritual ganti-ganti baju yang ribet di sekolah (dengan toilet yang ya gitu deh). Saya ga suka kondisi kepanasan, keringetan, sweaty tapi ga bisa mandi (dan harus lanjut ke pelajaran berikutnya!). Lebih lagi, saya sebal kalo dapat schedule pelajaran olah raga di jam 10-12 siang – it’s bloody hot!




Ketidaksukaan saya terhadap pelajaran olah raga ini made me live a sedentary life dan berkilah bahwa kegiatan bersih-bersih rumah, jalan muter-muter mall itu olah raga and it’s enough for me. As an introvert, saya definitely ga pernah tertarik ikutan membership tempat olah raga/gym. It happened for years, and I still didn’t do any serious exercise ketika hasil tes darah menunjukkan kadar kolesterol yang lebih dari angka normal dan ada indikasi kerentanan kepadatan tulang. Bahkan setelah saya resigned from full time job, dan work from home, berat badan naik dan badan tambah sering pegal-pegal I still barely had significant physical activities at home. Bahasa Jawanya: ndableg banget ga mau olah raga.




But this 2020 is a different year – bukan hanya karena 2020 is a year of pandemic, tapi juga a year when I saw major health changes in my family. Early of this year my mom went for a mastectomy dan juga didiagnosa pengapuran di tulang belakang bawah yang membuat my mom susah untuk bangun sendiri dari posisi duduk dan posisi tidur. Then my older sister yang usia kami hanya terpaut 3 years mengalami penyempitan di tulang belakang sampai tulang ekor. Learning from all of these, and realizing my age, I know that I have to make a major shift in my daily life. Sedentary life will cost me a lot in the future since muscle loss with age – I can’t imagine I could no longer get up and walk without help. The theory of muscle is easy: if you don’t use it, you lose it. Exercise will strengthen muscles and keep them flexible! Olah raga dapat menunda keterbatasan fisik di usia lanjut.




Starting to workout after 40 is not easy – yang paling susah adalah mulai membangun habit to exercise at least 30 minutes a day, dan exercise apa yang akan dilakukan. I really had no idea what to do at first. Sampai akhirnya setelah exploring berbagai referensi, mempertimbangkan my own strengths and weaknesses termasuk limitation of peralatan olah raga, kondisi stay at home selama pandemic dan tanpa personal trainer, saya menggunakan sumber-sumber ini sebagai referensi and create weekly challenges for myself




Challenge 1: Easy Morning Workout

Ini referensi olah raga saya yang pertama karena it is simple, hanya 15 menit tiap pagi dan ada versi light-nya. Klik the link on the title to see the video




Challenge 2: No Jumping Exercise

Setelah bisa menyelesaikan challenge pertama selama 1 minggu pertama (I work out Monday- Saturday, hari Minggu is my lazy day), I add one more challenge. I choose this reference karena usia after 40 makes me very careful with my knee. Klik the link on the title to see the video



Challenge 3: Basic Yoga

Sebenarnya saya engga beneran bisa menyelesaikan challenge #02. Alasannya sepele: no yoga mat atau alas supaya workout lebih nyaman. Nah, setelah ada yoga mat, I can complete challenge #02 dan menambahkan challenge basic yoga dari WebMD ini


Olah Raga di Rumah: Basic Yoga by WebMD


Challenge 4: Knee Exercise

Knee pain is a common issue – I have on and off problem with my knee karena pernah jatuh dan mungkin juga karena engga olah raga for years. So here is challenge #04 – knee strengthening exercise dari WebMD. Karena keterbatasan alat, I don’t do the last one


Olah Raga di Rumah: Knee Exercise by WebMD




Challenge 5: Sitting while Exercise

My work requires me for sitting in a long hour. Meski ganti-gantian duduk di atas stability ball (and bouncing on it), this challenge #05 helps me a lot to keep active while sitting. Klik the link on the title to see the video

Kamu yang masuk atau mau masuk usia beyond 40 dan masih melakoni sedentary life, yuk pelan-pelan mulai workout. Kamu yang punya referensi lain, share in comment ya.





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About Me

This blog is written by an introvert. It is all about creating a road map of having a simple life, business and travel for fellow introvert. I write my blog while sipping my daily intake of sanity and you can enjoy my blog while sipping your coffee, too

 

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I am not a chemist, pharmacist, nutritionist, dietician or skincare expert. This blog is intended to share information. It should not be used as medical advice. DIY and recipes in this blog are based on my personal experiences. Those shared recipes haven't been tested in a lab. Please use information provided in this blog wisely.

 

 

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