Here Are The Tips For Physical Preparations When Facing Homecoming Congestion

JAKARTA - Homecoming and vacation trips in the Eid season are a series for the people of Indonesia. This long duration of the Eid holiday allows people to gather with family members who cannot be met during the PSBB/PPKM period some time ago.

Therefore, maintaining physical and mental health during the trip and after this homecoming trip is very important.

Sports medicine specialist and Head of the Research and Survey Division of the Executive Board of the Indonesian Doctors Association (PB IDI) Listya Tresnanti Mirtha said, during the fasting period, it is important to try to keep the time to do physical activity, physical exercise, and exercise with the aim of maintaining health and maintaining fitness, even though it is done with adjustments.

For every long journey, either homecoming or holidays, Listya said, physical preparation is absolutely necessary to increase body stamina and avoid disease.

"This must be done before departure, while on the way, while at the destination, and after returning home," he said, Thursday, April 20.

Before departure :- Make sure you are ready to drive long distances- Start doing light physical exercise- Consumption of healthy and nutritious food- Controlling and maintaining excellent health until adequate homecoming time

To maintain fitness and body health during travel preparations, Listya recommends light exercise in the morning because the air temperature is still in a fresh condition and does not cause excessive thirst. This morning's exercise should be held at least 3 times a week.

"Physical exercise is mild after dawn dawn, such as walking or running in place for 10-15 minutes a maximum of 30 minutes. These light exercises have a composition of 70 percent of cardiorespiration training and 30 percent of strengthening training," explained Listya.

Meanwhile, for exercise in the afternoon, physical exercise can be carried out with a rather severe intensity before breaking the fast, a maximum of 30 minutes 1.52 hours with a composition of 50 percent of cardiorespiration training and 50 percent of strengthening exercises. Exercises that can be done, for example, run, football, basketball, muscle formation exercises.

During the trip, Listya also recommended doing light exercise or a 5-minute leisurely walk and stretching joints and muscles for 5 to 10 minutes.

Meanwhile, while at the destination, activities while at the homecoming or vacation place both on trips and gathering activities are a form of moderate physical activity.

"To maintain stamina while at home, you can stretch and warm up, just like activities before departure. Activities can be carried out independently or in groups and can be done at least 3 to 5 times a day for 5'10 minutes," he explained.

The thing that people miss the most is training after going home or returning to vacation.

Listya reminded to minimize feeling lazy to move, carry out activities for muscle strength and flexibility for 2 to 3 times a week, for example with aerobic activity 20-60 minutes as much as 3-5 days per week, also doing an active lifestyle accumulating up to 60 minutes every day.

1. Head Movement Head down to the right, touch the right hand on the left head, then press to the right. Do the reverse movement.

2. Shoulder Movement Lift both shoulders and hold it for 8 seconds repeat 3 times - link the two fingers and then pull them over the head, hold them for 8 seconds, repeat several times

3. Movement of the Neck-lay down the two hands between the back of the head, then hold it for a few seconds.

4. Hand Movement Corrects the right hand bends towards the back of the head, then the left hand touches the right elbow and hits it in the inward direction. Do the reverse movement. 5. Link the two fingers and then push up, hold for 8 seconds, repeat several times6. Link the two fingers and then push towards the front, hold for 8 seconds, repeat several times7. Range the two fingers, pull your hands forward and back for several times

8. Foot Movement Do the move to lift the heel/jinjit then lower it.