The Minister of Health of the Republic of Indonesia, Nila Moeloek (2019), recommends that the public engage in physical activities for at least 30 minutes every day. Regular physical activity is expected to promote a healthy lifestyle. The health benefits of sports/physical activities, as stated by Daniel Landers, a Physical Education Professor from Arizona State University (2021), include:

1. Boosting Immune System: Regular exercise enhances the body's hormonal functions, improving immune resilience, stamina, and overall immunity.

2. Enhancing Brain Function: Regular physical activity can help improve concentration, creativity, and overall brain health. Exercise increases oxygen levels in the blood and promotes better blood flow to the brain, thus enhancing brain function.

3. Reducing Stress: Exercise helps manage emotions, anxiety, and restlessness, leading to reduced stress levels. Regular physical activity results in lower anxiety levels compared to those who do not exercise. Physical activities trigger the release of hormones, including endorphins, which can significantly improve mood.

4. Maintaining Joint Flexibility and Muscle Strength: Regular exercise maintains joint flexibility and helps muscles function better.

5. Lowering Cholesterol: Exercise helps burn calories, reducing body fat accumulation. Regular physical activity can also lower LDL cholesterol and triglyceride levels while increasing good cholesterol (HDL), thus helping maintain fitness and reducing the risk of high blood pressure, stroke, obesity, and heart disease.

6. Controlling Non-Communicable Diseases: Exercise helps control diseases such as heart problems, stroke, diabetes, and the risk of cancer.

7. Maintaining and Controlling Weight: Regular exercise helps in weight maintenance and prevents obesity.

8. Improving Joint Flexibility and Muscle Strength: Regular physical activity enhances joint flexibility and muscle strength.

9. Enhancing Immune System: Exercise boosts immunity by improving the flow of oxygen and nutrients to body tissues and the cardiovascular system's efficiency.

Lack of physical activity can lead to uncontrolled weight gain and adverse effects on the body, such as lethargy, obesity, and abnormal appetite.

Here are some types of exercises that are easy to do and beneficial for health:

1. Brisk Walking: Walking at a pace faster than the average walking speed, typically around 7 to 9 kilometers per hour.

2. Aerobics: An affordable and popular exercise in the community.

3. Swimming: Involves the movement of the entire body, improving muscle and cardiovascular strength. Benefits of swimming include tightening abdominal, chest, thigh, and arm muscles, increasing overall strength, maintaining freshness and vitality, reducing arthritis symptoms, and alleviating back pain.

4. Running: A simple and cost-effective exercise that doesn't require special equipment. Benefits of running include weight loss, knee health, improved heart health, increased stamina, and reduced risk of various diseases.

5. Cycling: Cycling should be done at least once a week for a minimum of 30 minutes to promote health, fitness, and slimness.

6. Jogging: Running at a speed of 11 km/h to improve overall fitness. The recommended jogging time is at least 30 minutes every day.

Regular physical activity can normalize cholesterol levels, burn calories, keep the heart healthy, and prevent obesity. Planned, regular, and measured physical activities, when done consistently, are highly beneficial for physical health and fitness.

Author: Ernyati Pakpahan, S.Gz.

Reference: 

Nila Moeloek, Tahun 2019, Anjuran durasi waktu Olag raga https://p2ptm.kemkes.go.id/tag/anjuran-menkes-nila-soal-durasi-waktu-olahraga

Daniel Landers, Profesor Pendidikan Olahraga dari Arizona State University

Jurnal Pengabdian Siliwangi P-ISSN 2477-6629 Volume 7, Nomor 1, Tahun 2021

Depkes RI, 2013. Sistem Kesehatan Nasional. Jakarta.