Ini Lho Manfaatnya Bersepeda Bagi Kesehatan

Ini Lho Manfaatnya Bersepeda Bagi Kesehatan

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Bersepeda adalah salah satu aktivitas olahraga jenis aerobik low impact yang bermanfaat bagi kesehatan dan kebugaran tubuh. Selain melatih otot tubuh, bersepeda juga seringkali digunakan sebagai moda transportasi dan akitivitas santai atau olahraga kompetitif. Karena relatif mudah dan menghibur, bersepeda menjadi aktivitas olahraga yang populer dan digemari dari waktu ke waktu.

Dilansir Mayo Clinic, untuk mendapatkan manfaat kesehatan, disarankan untuk melakukan olahraga setidaknya 150 menit per minggu untuk aktivitas aerobik sedang, dan 75 menit per minggu untuk aktivitas aerobik berat. Bagi mereka yang ingin menurunkan berat badan, disarankan untuk berolahraga setidaknya 300 menit per minggu.

Penelitian menunjukkan bahwa sekarang lebih banyak orang yang bersepeda, dan para ahli menghubungkannya dengan peningkatan kebugaran dan risiko yang lebih rendah akan kondisi tertentu. Melakukan aktivitas aerobik sedang seperti bersepeda selama 150 menit per minggu dapat memberikan aneka manfaat bagi tubuh. Berikut manfaat yang bisa Anda dapatkan dari bersepeda:

Meningkatkan kesehatan jantung dan paru

Menurut Medical News Today, banyak peneliti mencatat bahwa bersepeda dapat membantu meningkatkan kesehatan jantung. Sebuah studi di tahun 2017 menunjukkan bahwa orang yang bersepeda ke tempat kerja, merasakan peningkatan fungsi jantung dan pembuluh darahnya. Selain penurunan risiko sebesar 46% untuk terserang penyakit kardiovaskular, penelitian ini juga menemukan bahwa orang yang bersepeda ke tempat kerja memiliki penurunan risiko sebesar 52% untuk meninggal akibat penyakit kardiovaskular. Hasil penelitian lain juga menunjukkan bahwa bersepeda mungkin bisa mengurangi risiko terkena kanker.

Bersepeda juga dapat membantu meningkatkan kesehatan paru-paru. Dilansir Medical News Today, dalam sebuah studi yang dilakukan tahun 2011 menunjukkan bahwa bersepeda 170-250 menit per minggu dapat meningkatkan kesehatan paru.

Menjaga tekanan darah

Tekanan darah tinggi atau hipertensi adalah salah satu faktor yang meningkatkan risiko penyakit kardiovaskular. Para ahli menyarankan untuk melakukan aktivitas fisik seperti bersepeda sebagai langkah awal untuk mencegah tekanan darah tinggi.

Bersepeda juga dapat membantu menurunkan tekanan darah bila dilakukan dalam periode waktu tertentu. Dalam penelitian yang sama, dikatakan juga bahwa bersepeda membantu menurunkan tekanan darah setelah bersepeda selama 3 bulan.

Olahraga low impact

Menurut Betterhealth, bersepeda termasuk olahraga aerobik low impact yang menurunkan risiko anggota gerak terkilir dan cedera dibandingkan dengan olahraga lainnya. Pun demikian, bersepeda dapat melatih semua kelompok otot utama saat Anda mengayuh.

Kebiasaan bersepeda, terutama dengan intensitas tinggi, dilansir Healthline dapat membantu menurunkan kadar lemak di dalam tubuh, yang juga berperan dalam menurunkan berat badan. Studi lain menunjukkan bahwa lari cepat dan bersepeda dengan intensitas tinggi secara teratur dapat meningkatkan metabolisme dan pembentukan otot untuk sementara yang memungkinkan Anda membakar lebih banyak kalori bahkan di saat beristirahat.

Baik untuk pemula

Bersepeda bukanlah hal yang sulit, sehingga bersepeda adalah olahraga yang sangat ramah bagi para pemula sekalipun. Anda dapat mencoba sepeda statis, mengawalinya dengan latihan intensitas rendah untuk menurunkan risiko cedera.

Meningkatkan kesehatan mental dan kekuatan otak

Bersepeda dapat menurunkan stres, depresi dan kecemasan. Memusatkan perhatian pada jalanan saat bersepeda juga meningkatkan konsentrasi dan kewaspadaan yang juga dapat membantu melatih kekuatan otak.

Menurut penelitian, bersepeda dapat membantu melepaskan endorfin di dalam tubuh sehingga Anda akan merasa lebih baik setelah berolahraga. Bersepeda dapat menstimulasi daerah motorik di sistem saraf pusat dan mengaktifkan korteks otak yang membantu meningkatkan kemampuan belajar dan keseimbangan motorik. Para ahli merekomendasikan bersepeda sebagai bagian dari program rehabilitasi yang efektif bagi orang-orang yang mengalami masalah keseimbangan dan masalah berjalan.

 

Bagaimana, apakah Anda berminat mencoba olahraga bersepeda? Apabila saat ini Anda tertarik berolahraga bersepeda namun Anda memiliki riwayat kesehatan tertentu, Anda bisa terlebih dahulu melakukan konsultasi dengan dokter.

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Minggu, 16 April 2023 | 05:18

Cronkleton, E. (2021). 12 Benefits of Cycling, Plus Safety Tips. Available from: https://www.healthline.com/health/fitness-exercise/cycling-benefits

Better Health. Cycling - health benefits. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits#cycling-for-health-and-fitness

Geng, C. (2021). 10 Benefits of Cycling. Available from: https://www.medicalnewstoday.com/articles/benefits-of-cycling

Laskowski, E. (2021). How much should the average adult exercise every day?. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Bindings
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::layouts.v2.web_layout:551
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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