JAKARTA – Studi terbaru mengungkap lima jenis olahraga terbaik yang menghasilkan berbagai manfaat, mulai dari penurunan berat badan hingga melindungi jantung dan otak.
Jika Anda mengira lari maraton adalah cara tercepat untuk membuat tubuh bugar dan sehat, tidak demikian halnya menurut pakar dari Sekolah Kedokteran Harvard, Amerika.
Menurut profesor I-Min Lee, olahraga gaya lama itu tidak sebagus yang diperkirakan banyak orang. Daripada lari jarak jauh, yang dapat membuat persendian dan sistem pencernaan bermasalah, Lee merekomendasikan lima jenis olahraga lainnya.
Menurut penelitiannya yang berjudul “Starting to Excercise” 5 jenis olahraga tersebut menghasilkan berbagai manfaat mulai dari penurunan berat badan dan pembentukan otot untuk melindungi jantung dan otak, serta memperkuat tulang.
Simak apa saja olahraga terbaik yang ia rekomendasikan.
1. Renang
Renang bisa jadi merupakan olahraga yang paling sempurna. Selain menggerakkan hampir seluruh otot tubuh, renang juga meningkatkan detak jantung untuk memperbaiki kesehatan jantung dan menjaga otak dari masalah penuaan. Ditambah lagi, berada di posisi mengambang membuat olahraga ini hampir terbebas dari kram.
“Renang bagus untuk orang yang memiliki radang sendi karena tubuh tidak mengangkat beban,” kata Lee.
Berenang rutin setidaknya 30 hingga 45 menit, termasuk dalam melakukan aerobik—tipe olaharga yang belakangan ini menurut penelitian dapat membantu melawan depresi, menaikan suasana hati, mengurangi stres, dan manfaat lain.
2. Tai chi
Tai Chi—yang disebut juga tai chi chuan—adalah seni bela diri China yang mengombinasikan serangkaian gerakan yang anggun dan mengalir untuk menciptakan meditasi gerak. Olahraga ini dilakukan perlahan dan lembut dengan tingkat fokus yang tinggi dan perhatian khusus yang diberikan untuk bernapas dalam-dalam.
Karena peserta tai chi memiliki tingkat kecepatan sendiri-sendiri, maka olahraga ini dapat dilaukan oleh beragam orang—tanpa memandang tingkat usia atau tingkat kebugaran.
Tai chi “sangat baik untuk orang tua karena keseimbangan merupakan komponen kebugaran yang penting, dan seiring bertambahnya usia keseimbangan kita akan berkurang,” kata Lee.
3. Latihan kekuatan
Yang paling dasar, latihan kekuatan melibatkan penggunaan berat untuk menciptakan ketahanan terhadap tarikan gravitasi. Bobotnya bisa jadi tubuh Anda sendiri, atau pun beban bebas seperti barbel atau dumbel.
Penelitian menunjukkan bahwa Anda dapat menggunakan beban berat dan sejumlah kecil repetisi atau bobot ringan dan lebih banyak pengulangan untuk membangun otot yang lebih kuat dan kokoh.
Chris Jordan, ahli fisiologi olahraga yang video olahraga 7 menitnya viral, mengatakan bahwa orang dewasa dalam kondisi sehat setidaknya perlu melakukan latihan ketahanan dua atau tiga dari empat sampai lima hari dari waktu olahraga mereka setiap minggunya.
Anda juga dapat menggunakan latihan interval intensitas tinggi, yang menggabungkan manfaat kardiovaskular bersepeda atau berlari dengan latihan ketahanan, untuk mencapai hasil yang sama atau serupa. Apapun latihan yang Anda coba, hal yang paling penting adalah terus melakukannya. “Untuk mencapai hasil, konsistensi adalah kunci,” kata Jordan.
4. Berjalan
Mungkin kedengarannya tidak signifikan, tapi berjalan bisa menjadi obat yang ampuh. Beberapa penelitian menunjukkan bahwa berjalan selama setidaknya 30 menit—bahkan dengan kecepatan sedang atau santai—dapat memberi manfaat bagi otak dan tubuh.
Satu studi baru-baru ini menemukan bahwa pada orang dewasa usia 60 sampai 88, berjalan selama 30 menit empat hari dalam sepekan selama 12 pekan memperkuat konektivitas di wilayah otak, dimana koneksi yang lemah dikaitkan dengan kehilangan ingatan.
Sebuah studi percontohan pada penderita depresi berat juga menemukan bahwa hanya 30 menit treadmill berjalan selama 10 hari berturut-turut “cukup untuk menghasilkan penurunan depresi secara klinis dan relevan secara statistik.”
Jika saat ini Anda tidak berolahraga secara teratur, peneliti kesehatan Harvard merekomendasikan memulai rutinitas berjalan Anda selama 10-15 menit dan perlahan ditingkatkan hingga 30 atau 60 menit.
5. Kegel
Kegel penting bagi pria dan wanita karena membantu menguatkan beberapa otot yang biasa disebut otot dasar panggul (pelvic floor). Seiring bertambahnya usia, otot-otot ini—yang meliputi rahim, kandung kemih, usus halus, dan rektum—bisa mulai melemah. Menjaganya tetap kuat dapat memiliki manfaat penting, salah satunya mencegah mengompol.
Cara yang tepat untuk melakukan kegel adalah seperti meremas otot yang akan Anda gunakan untuk menahan air seni, menurut penelitan Harvard. Mereka merekomendasikan menahan kontraksi selama dua sampai tiga detik, melepaskan, dan mengulang 10 kali saat berkemih. Untuk hasil terbaik, lakukan empat sampai lima kali sehari. (kompas.com)
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