How Long Should We Exercise? This is the Best Duration for Beginners

How long should we exercise? In general, a person does exercise in the morning, afternoon, or evening.

Usually, this exercise time adjusts to your busy schedule and schedule. Quoting from the official website of the Ministry of Health, people who exercise in the morning will have greater enthusiasm and energy when carrying out activities that day.

Meanwhile, exercising in the afternoon can help improve sleep quality at night. Even so, it is also recommended to avoid all forms of sports activities when approaching bedtime.

So, how long should we exercise?

Actually, exercising does not have to go to the gym or fitness center. Activities such as brisk walking, going up and down stairs, or jogging can also stimulate the body's overall metabolism.

Still from the same source, how long we should exercise is 30-60 minutes per exercise. The frequency can be done 3-5 times per week by doing aerobic and anaerobic exercise with an intensity of 60-80 Maximum Heart Rate (DJM).

During this exercise, we must also intersperse with sufficient rest time so that the body has time to recover.

The Directorate General of Health Services at the Ministry of Health said that sports need to be carried out in stages. Start by heating for 5-10 minutes and then cooling down for 5 minutes.

In exercising, one also needs to avoid 'overused injury', ie injuries due to excessive intensity and duration of exercise. According to the Ministry of Health, increasing the length of time exercising does not always give better results than exercising in a short time.

• How many minutes of exercise for beginners?

For beginners, the Ministry of Health suggests setting targets per week according to ability. Therefore, it is important to pay attention to the initial level of ability before determining the level of frequency in exercising.

Beginners can start exercising 10 minutes per day for a week. After that, you can only increase the target until it reaches the optimum.

After doing exercise regularly, we need to do an evaluation. It is also important to exercise according to your physical condition.

Well, now it's been answered how long we should exercise. Don't let your exercise be too much or even less!

Do You Need to Walk 10 Thousand Steps to Stay Fit?

Ever heard of the advice to walk 10,000 steps per day? It turns out that the recommended 10,000 steps per day for health is based more on history than research.

According to Dr I-Min Lee, a professor of epidemiology at the Harvard T.H Chan School of Public Health and an expert in step counting and health, the 10,000-step target first became popular in Japan around 1960.

 At that time, a watchmaker wanted to take advantage of the citizens' interest in the importance of the sport after the 1964 Tokyo Olympic Games by mass-producing pedometers, which when written in Japanese, resembled people walking.

 The device, also known as the '10,000 step meter', has so far succeeded in instilling the goal of walking 10,000 steps per day in the minds of people around the world and in fitness trackers.

 However, as quoted from the New York Times, currently experts state that walking up to 10,000 steps is not the only way to improve fitness.

 A 2019 study by Dr Lee and his colleagues found that women in their 70s who regularly walked at least 4,400 steps per day reduced their risk of premature death by 40 percent, compared with women who walked 2,700 steps or less. per day.

 The risk of premature death decreased in women who walked more than 5,000 steps per day, but the benefits would not increase even if they could reach 7,500 steps per day.

This means that older women who walk less than half of the 10,000 steps a day tend to live longer than those who walk less often.

 Another study conducted in 2020 of nearly 5,000 middle-aged men and women of various ethnicities, found that 10,000 steps per day is not a prerequisite for longevity.

 In the study, people who walked about 8,000 steps per day were more likely to die prematurely from heart disease or other causes than people who walked 4,000 steps a day.

 However, there is nothing wrong if a person walks more than 10,000 steps per day. However, the more steps when walking, does not mean it will provide more benefits as well, including protection against premature death.

 Another popular study conducted in Ghent, Belgium in 2005 that examined a one-year sample of walking 10,000 steps per day found that only about eight percent of the sample had reached the daily goal by the end of the study.

 Even so, Dr Lee emphasized, there is nothing wrong if someone has a goal to walk how many thousand steps a day. However, the recommended physical activity by the US Government or other countries is to exercise at least 150 minutes per week or 30 minutes per day.

 If calculated in terms of the number of steps walked each day, then 150 minutes of exercise per week is equivalent to walking about 16,000 steps per week or 2,000-3,000 steps per day.

Natural Ulcer Remedies That Can Be Taken in the Kitchen

image source : Health Kompas

 Boils are red bumps on the skin that are filled with pus and cause pain. For those of you who are looking for an ulcer remedy, some of the home ingredients below can be tried.

However, before discussing ulcer medicine, there are a few things you need to know about this disease. Never try to squeeze or squeeze the boil, as this can make the skin disease worse.

Boils can appear due to infection with Staphylococcus aureus bacteria in the hair follicles, so that the skin swells, fills with pus, and causes pain. Boils can appear anywhere on the skin, but they are most common in areas that are prone to sweating and are covered with hair.

Here are some natural boils that you can try at home.

1. Epsom salt

Ulcer medicine that can be tried is Epsom salt. This salt can help drain the pus and allow the boil to drain.

Dissolve Epsom salt in warm water. Then compress the boil with Epsom salt water solution for 20 minutes. Do this at least 3 times a day until the boil is gone.

2. Tea tree oil

The next boil remedy is tea tree oil or tea tree oil. This oil has strong antibacterial and antiseptic properties to treat the bacterial infection that causes boils.

However, this oil should not be applied directly to the skin, because it can cause a burning effect. You can mix five drops of tea tree oil with one teaspoon of coconut oil or olive oil.

Apply diluted tea tree oil to a cotton swab, then apply it to the affected skin 2-3 times a day. Do this step until the boil disappears.

3. Neem Oil

Neem oil has antiseptic, antibacterial, and antimicrobial properties that can help treat skin infections, including boils.

Uniquely, turmeric powder for the treatment of boils can be done in two ways, namely drunk or applied to the surface of boils. To consume it, you can boil a teaspoon of turmeric powder in water or milk, and drink it 3 times a day after it cools down.

If you want to apply it, first mix turmeric powder with water or ginger so that it becomes like a dough, then apply it on the boil at least twice a day.

4. Warm compress

Quoted from Healthline, warm compresses can help increase the circulation of white blood cells and antibodies to the stimulated area to fight infection. Do this 3-4 times a day with 20 minutes of each compress, until the boil disappears.

5. Castor oil

Castor oil contains a compound called ricinoleic acid. These compounds have strong anti-inflammatory properties.

In addition, castor oil also has antibacterial properties so it can be used as an ulcer medicine. You can apply it directly to the boil at least 3 times a day until the boil is gone.

6. Turmeric Powder

The antibacterial and anti-inflammatory properties of turmeric powder can help heal boils.

To use, you can apply it directly to the boil. Do this 3-4 times a day.