{"id":167,"date":"2018-10-26T10:11:02","date_gmt":"2018-10-26T10:11:02","guid":{"rendered":"https:\/\/gayasehatku.com\/?p=167"},"modified":"2021-03-12T20:23:12","modified_gmt":"2021-03-12T13:23:12","slug":"tips-olahraga-kantor","status":"publish","type":"post","link":"https:\/\/gayasehatku.com\/tips-olahraga-kantor\/","title":{"rendered":"Tips Olahraga Ringan bagi Pekerja Sibuk"},"content":{"rendered":"\r\n<p>Ditinjau oleh:\u00a0<a href=\"https:\/\/gayasehatku.com\/team_member\/dr-putri-purnamasari-husein\/\">dr. Putri Purnamasari<\/a><\/p>\r\n<p>Terakhir ditinjau: 9 Juli 2020<\/p>\r\n<p>&nbsp;<\/p>\r\n<p>Bagi pekerja kantoran yang hanya berkutat di balik meja, tentu sulit temukan waktu yang pas untuk olahraga. Namun jika niat anda kuat, pasti akan cari beribu cara untuk menyempatkannya.<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Jika benar-benar sibuk dan pekerjaan anda tidak dapat ditinggal, coba lah olahraga ringan selama berada di kantor. Olahraga ini bahkan dapat dilakukan sambil duduk! Bagaimana caranya?<\/p>\r\n<p><strong>Baca Juga:<\/strong> <a href=\"https:\/\/gayasehatku.com\/7-gerakan-olahraga-ringan-malam-hari\/\">7 Gerakan Olahraga Ringan yang Aman di Malam Hari<\/a><\/p>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<h3 class=\"wp-block-heading\"><strong>1. Tips Olahraga Sebelum Kerja<\/strong><\/h3>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-177\" src=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/indian-express-com.jpg\" alt=\"\" width=\"429\" height=\"239\" srcset=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/indian-express-com.jpg 759w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/indian-express-com.jpg 300w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/indian-express-com.jpg 500w\" sizes=\"(max-width: 429px) 100vw, 429px\" \/>\r\n<figcaption><span style=\"font-size: 10pt;\"><em>Image: indianexpress.com<\/em><\/span><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<p>Sebelum ke tahap selanjutnya, mulai lah tingkatkan aktivitas fisik sebelum kerja. Pertama, ganti transportasi anda ke kantor dengan sepeda atau berjalan kaki. Agar tidak telat pastikan berangkat dari pagi, ya!<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Jika menggunakan bis atau kereta, berhenti satu stasiun sebelum stasiun tujuan. Lalu lanjutkan dengan berjalan kaki ke kantor anda. Siapkan handuk kecil dan baju ganti untuk berjaga bila berkeringat.<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Gimana kalau bawa motor atau mobil? Parkir lebih jauh dari tempat biasanya. Kemudian jalan kaki ke kantor anda. Simpel, kan!<\/p>\r\n<p><strong>Baca Juga:<\/strong> <a href=\"https:\/\/gayasehatku.com\/5-gerakan-resistance-band-dan-manfaatnya\/\">5 Gerakan Resistance Band dan Manfaatnya<\/a><\/p>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<h3 class=\"wp-block-heading\"><strong>2. Tips Olahraga Selama Kerja<\/strong><\/h3>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-179\" src=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg\" alt=\"\" width=\"409\" height=\"290\" srcset=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 1899w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 300w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 1024w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 768w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 1536w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 500w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 1600w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/andrademt-com.jpg 1280w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/>\r\n<figcaption><span style=\"font-size: 10pt;\"><em>Image: andrademt.com<\/em><\/span><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<p>Saat jam kerja memang agak sulit untuk berolahraga. Anda bisa lakukan beberapa gerakan peregangan agar lebih sehat. Mulai dari kepala, leher, bahu, tangan, pinggang, dan kaki. Lakukan peregangan masing-masing 60 detik.<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Beberapa peregangan yang dapat dilakukan adalah:<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<ul>\r\n<li>Tempelkan telinga anda ke bahu secara bergantian<\/li>\r\n<li>Tempelkan dagu anda ke dada, kemudian ganti tempelkan belakang kepala dengan leher<\/li>\r\n<li>Tegakkan bahu, lali silangkan tangan anda kebelakang kursi<\/li>\r\n<li>Gerakkan kursi anda ke kanan dan kiri dengan wajah yang tetap menghadap ke depan<\/li>\r\n<li>Luruskan kaki ke depan dan ke bawah bergantian<\/li>\r\n<\/ul>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-180\" src=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg\" alt=\"\" width=\"294\" height=\"294\" srcset=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg 1000w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg 300w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg 150w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg 768w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg 500w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/Hot-1-2m-Elastic-Yoga-Pilates-Rubber-Stretch-Exercise-Band-Arm-Back-Leg-Fitness-thickness-0-1.jpg 400w\" sizes=\"(max-width: 294px) 100vw, 294px\" \/>\r\n<figcaption><span style=\"font-size: 10pt;\"><em>Image: aliexpress.com<\/em><\/span><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<p>Bila ingin lebih bervariasi, gunakan resistance band. Yaitu karet elastis yang dapat ditarik untuk bantu peregangan. Variasikan gerakan dengan menggunakan kursi atau badan anda.<\/p>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<h3 class=\"wp-block-heading\"><strong>3. Tips Olahraga Saat Istirahat<\/strong><\/h3>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-186\" src=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/mindtherapist-in.jpg\" alt=\"\" width=\"440\" height=\"245\" srcset=\"https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/mindtherapist-in.jpg 759w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/mindtherapist-in.jpg 300w, https:\/\/gayasehatku.com\/wp-content\/uploads\/2018\/10\/mindtherapist-in.jpg 500w\" sizes=\"(max-width: 440px) 100vw, 440px\" \/>\r\n<figcaption><span style=\"font-size: 10pt;\"><em>Image: mindtherapist.com<\/em><\/span><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<p>Saat istirahat ubah kebiasaan anda jadi lebih sehat dan aktif. Misalnya dengan pilih tangga ketimbang lift atau elevator. Sesekali mencari makan siang di tempat yang agak jauh dengan berjalan kaki pun patut dicoba.<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Jika anda bawa bekal, luangkan sisa waktu dengan olahraga ringan. Seperti berjalan cepat mengitari ruangan, lari di tempat, dan loncat di tempat. Supaya lebih bersemangat, bisa juga berjalan mengitari gedung sambil memotret spot cantik di kantor anda.<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Terakhir, lakukan secara rutin dan bertahap. Awali dengan menerapkan tips pertama, lalu jika sudah terbiasa lanjut tips kedua dan begitu selanjutnya.<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<p>Dibandingkan dengan olahraga dalam durasi yang lama namun hanya dilakukan sesekali, olahraga yang rutin dan bertahap justru lebih baik. Yuk, mulai!<\/p>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<div><strong>Baca Juga:<\/strong> <a href=\"https:\/\/gayasehatku.com\/5-olahraga-ringan-untuk-penderita-skoliosis\/\">5 Olahraga Ringan untuk Penderita Skoliosis<\/a><\/div>\r\n<p style=\"font-size: 15px;\">\r\n\r\n<\/p>\r\n<span class=\"collapseomatic \" id=\"id6597fb5f21ce9\"  tabindex=\"0\" title=\"Sumber\"    >Sumber<\/span><div id=\"target-id6597fb5f21ce9\" class=\"collapseomatic_content \">\r\n<p>\r\n\r\n<\/p>\r\n<p><span style=\"font-size: 10pt;\">WebMD. (2004).<a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/exercise-at-your-desk#1\"> Exercise at Your Desk<\/a>. www.webmd.com<\/span><\/p>\r\n<p><span style=\"font-size: 10pt;\">\r\n\r\n<\/span><\/p>\r\n<p><span style=\"font-size: 10pt;\">American University of Antigua. (2014).<a href=\"https:\/\/www.auamed.org\/blog\/12-ways-exercise-study\/\"> 12 Ways to Exercise While You Study. You Can Do #7 on the Go<\/a>. www.auamed.org <\/span><\/p>\r\n<p><span style=\"font-size: 10pt;\">\r\n\r\n<\/span><\/p>\r\n<p><span style=\"font-size: 10pt;\">Mayo Clinic. (2014).<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/office-exercise\/art-20047394\"> Office exercise: Add more activity to your workday<\/a>. www.mayoclinic.org\u00a0<\/span><\/p>\r\n<\/div>\r\n<p style=\"font-size: 15px;\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Ditinjau oleh:\u00a0dr. Putri Purnamasari Terakhir ditinjau: 9 Juli 2020 &nbsp; Bagi pekerja kantoran yang hanya berkutat di balik meja, tentu sulit temukan waktu yang pas untuk olahraga. Namun jika niat anda kuat, pasti akan cari beribu cara untuk menyempatkannya. Jika benar-benar sibuk dan pekerjaan anda tidak dapat ditinggal, coba lah olahraga ringan selama berada di&#8230;<\/p>\n<div class=\" [&hellip;]\"><a href=\"https:\/\/gayasehatku.com\/tips-olahraga-kantor\/\">Read More<\/a><\/div>\n","protected":false},"author":2,"featured_media":12095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[627,36],"tags":[628,11,631],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Tips Olahraga Ringan bagi Pekerja Kantor, Bisa di Bangku Loh!<\/title>\n<meta name=\"description\" content=\"Anda sibuk di kantor? Cobalah olahraga ringan di sela waktu anda. Olahraga ini bahkan bisa dilakukan sambil duduk! 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