5 Tips Menjaga Kesehatan Otot

5 Tips Menjaga Kesehatan Otot

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Tubuh manusia memiliki lebih dari 600 otot yang bertugas untuk menggerakkan organ. Otot banyak tersebar di seluruh bagian tubuh dan dapat menyumbang sekitar 40 persen dari total berat badan seseorang. Setiap hari otot selalu bergerak dan membantu Anda beraktivitas. Bagi Anda yang sering beraktivitas berat, berikut ini beberapa cara untuk menjaga otot agar terhindar dari masalah otot seperti nyeri otot dan kram otot.

 

Tips menjaga kesehatan otot 

1. Makan makanan sehat

Anda yang sering melakukan aktivitas fisik perlu mengonsumsi makanan yang berfungsi untuk membentuk dan menjaga kesehatan otot. Dilansir dari laman Health, makanan untuk menjaga kesehatan otot antara lain makanan yang mengandung protein, karbohidrat dan lemak secara seimbang. Makanan yang kaya protein seperti asam amino baik untuk pembentukan otot, sedangkan makanan sumber karbohidrat penting untuk sumber tenaga. 

2. Jaga berat badan di angka ideal

Berat badan dapat memengaruhi kesehatan otot. Berat badan yang berlebih tentunya akan memberi tekanan lebih besar pada otot tubuh. Untuk menjaga berat badan tetap berada di rentang ideal, Anda bisa mendapatkannya dengan menjaga pola makan dan rutin berolahraga minimal 30 menit per hari.

3. Rutin olahraga

Selain menjaga kesehatan otot dengan menjaga asupan makanan sehat, otot juga perlu dilatih dan digerakkan. Anda bisa melakukan latihan aerobik seperti jogging, berenang, dan latihan angkat beban. Jangan lupa untuk melakukan pemanasan sebelum berlatih dan melakukan pendinginan setelah berolahraga. Pemanasan sebelum berolahraga berfungsi untuk menghindari cedera yang menjadi salah satu penyebab nyeri pada otot.

4. Cukupi kebutuhan cairan tubuh

Otot Anda membutuhkan kadar air yang cukup agar dapat berfungsi dengan baik. Jika Anda sering melakukan aktivitas fisik maka kebutuhan cairan Anda umumnya lebih banyak dari kebutuhan cairan harian orang pada umumnya. Selain didapat dari minuman seperti air putih, Anda juga bisa mencukupi kebutuhan cairan dari sayuran dan buah-buahan yang banyak mengandung air.

5. Perbaiki postur tubuh

Diansir dari laman Livestrong, salah satu cara untuk mencegah nyeri otot adalah dengan menjaga postur tubuh agar tetap ideal. Misalnya, biasakan duduk tegak saat Anda bekerja di kantor. Saat berdiri, buka bahu Anda agar tubuh tidak terbiasa membungkuk. Postur tubuh yang salah dapat menambah beban tulang belakang sehingga menyebabkan nyeri punggung dan leher.

 

Writer: Ratih

Edited by: dr. Benita Arini Kurniadi

Last updated: 09/07/2021

Tags : kesehatan otot

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      Backtrace
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      Backtrace
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