Table of contents:
- Types of Physical Activity for People at Risk for PTM
- Things to Pay Attention to When Doing Physical Activities
- Some Steps to Prevent PTM
Maintaining a fit physical condition is an important thing to do, especially for people who are at risk of contracting non-communicable diseases (NCDs). However, in the midst of a COVID-19 pandemic like this, physical activity and space for movement are limited. How to get around this?
Non-communicable disease (NCD) is a type of disease that cannot be passed from one person to another, such as diabetes, cardiovascular disease, cancer, and kidney disease.
If you suffer from or are at high risk of developing PTM and need a COVID-19 check, click the link below so you can be directed to the nearest he alth facility:
- Rapid Antibody Test
- Antigen Swab (Rapid Test Antigen)
Most of the non-communicable diseases are chronic, that is, they develop slowly and can last for a long time. Over time, this condition can have an impact on decreasing the body's immune system, making the sufferer susceptible to infection.
There are several factors that can increase a person's risk for developing PTM, namely a family history of similar diseases, unhe althy eating patterns, excess weight, rarely exercising, excessive alcohol consumption, and smoking habits, including frequent exposure to cigarette smoke from cigarettes. someone else.
People who suffer from PTM or who are at risk of developing PTM are recommended to always keep their immune system strong to avoid Corona virus infection. One way that can be done is to do physical activity and exercise regularly.
Types of Physical Activity for People at Risk for PTM
Based on the advice of WHO and the Ministry of He alth of the Republic of Indonesia, the type of physical activity that should be carried out by people at risk of developing PTM is moderate-intensity exercise, which is a type of exercise that makes the heart rate and breathing faster but not to the point of gasping for air. can still speak.
During the COVID-19 pandemic, physical exercises that can be done at home by people with PTM risk factors are:
Cardio exercise makes the heart beat faster. This exercise can nourish the heart, dilate blood vessels, lower blood pressure and keep it stable, and burn fat.
Because of its benefits, cardio exercise is highly recommended for people with obesity, hypertension, and cardiovascular disease (heart and blood vessels).
There are many cardio exercises you can do at home during the COVID-19 pandemic, including jumping rope, walking briskly on a treadmill, or going up and down stairs for 10-15 minutes 2-3 times a day.
Cardio training is recommended for at least 30 minutes per day, 3 times a week.
Exercise for muscle strength
This exercise is generally done with a short duration and aims to increase the strength of the muscles of the body. Examples are push ups, squats, lunges, pull ups, and crunches. Yoga also includes exercises to train muscle strength as well as muscle flexibility, and you can do this exercise at home.
Training muscles does not have to use sports equipment. You can use your own body weight or use household furniture, such as a chair, table, bed, or even a wall, to do this exercise.
Strength training is recommended to be done 2-3 times a week according to your ability and physical condition. If you want to increase the intensity and duration of your workout, you should do it gradually and according to your doctor's advice.
Things to Pay Attention to When Doing Physical Activities
To reduce the risk of injury and get optimal results, people with PTM risk factors should follow the principles of Good, Correct, Measured and Regularly (BBTT) when undergoing physical activity. Here is the explanation:
Good physical activity
Physical activity is carried out according to physical condition and ability. In addition, physical activity should also be carried out in a non-hazardous environment and wearing comfortable clothing and shoes.
Proper physical activity
Physical activity is not done in a hurry, but is done gradually in the right order, starting with a warm-up before exercise, followed by core or main exercises, and ending with a cool-down after exercise.
Measured physical activity
Physical activity is not done excessively. The intensity and duration of exercise must be adjusted to the condition of the body, and be increased gradually. This is to reduce the risk of injury.
Regular physical activity
Physical activity is done regularly at least 3-5 times a week. Make sure there is enough time to rest your body, recover your muscles, and restore the energy you lose during exercise.
Some Steps to Prevent PTM
People who are at risk of developing non-communicable diseases (NCDs), such as hypertension, heart disease, COPD, or kidney disease, are strongly encouraged to adopt a he althy lifestyle. The Ministry of He alth of the Republic of Indonesia has introduced steps to prevent NCDs through the CERDIK movement, namely:
- Regular he alth check
- Get rid of cigarette smoke
- Regular physical activity
- Balance diet
- Get enough rest
- Manage stress
If done correctly, people who are at risk of developing PTM will not only avoid this disease, but also from Corona virus infection.
In addition to increasing the work of the immune system, physical activity or exercise is also beneficial for reducing stress and maintaining mental he alth during the COVID-19 pandemic. If you are at risk of suffering from PTM, you should consult with your doctor to find out what precautions you need to take, including the type of exercise and diet that suits your condition.
To find out your risk of being infected with the Corona virus, use the Corona Virus Infection Risk Check feature which is provided free of charge by ALODOKTER.
If you have a fever, cough, or shortness of breath, immediately self-isolate and contact the hospital or COVID-19 hotline at 229 ext 9.
If you have questions about non-communicable diseases (PTM) or Corona virus infection, you can chat directly with doctors on the ALODOKTER application. If you need a direct examination by a doctor, you can also make an appointment with a doctor at the hospital through this application.