Tetap Sehat saat Isoman, 4 Jenis Latihan yang Bisa Dilakukan di Rumah

Thoriq Az Zuhri

Editor:

  • Isolasi mandiri (Isoman) diperuntukkan untuk beberapa orang selama pandemi Covid-19.
  • Orang Tanpa Gejala (OTG) dan orang dengan kontak erat sebaiknya melakukan Isoman.
  • Ada beberapa hal yang bisa dilakukan saat Isoman.

SKOR.id - Berikut ini adalah beberapa hal yang bisa dilakukan di rumah saat isolasi mandiri (Isoman).

Peringatan: anjuran ini diperuntukkan untuk Orang Tanpa Gejala (OTG) atau diagnosis tanpa sakit pernapasan akut. Tak boleh jadi pengganti anjuran kesehatan dari pihak berwenang.

Orang Tanpa Gejala (OTG) dan orang yang kontak erat dengan pasien positif memang seharusnya melakukan isolasi mandiri di rumah.

Meski begitu, selama di rumah, jika kekurangan kegiatan fisik, bisa mengurangi kualitas hidup seseorang.

Oleh karena itu, WHO seperti dilansir Skor.id, menyarankan beberapa kegiatan yang bisa dilakukan selama Isoman di rumah masing-masing.

 

WHO merekomendasikan 150 menit aktivitas fisik sedang, atau 75 menit aktivitas fisik berat, per pekan, atau kombinasi dari keduanya.

Rekomendasi ini bisa dilakukan di rumah meski tanpa alat khusus atau hanya dengan ruang yang sempit. Berikut ini hal-hal yang bisa dilakukan:

1. Istirahat Sebentar Diisi dengan Kegiatan Fisik

Kegiatan fisik sebentar setiap hari jika dihitung per pekan akan memenuhi rekomendasi dari WHO.

Menari, bermain bersama anak, atau melakukan pekerjaan rumah seperti bersih-bersih atau berkebun bisa jadi pilihan aktivitas fisik di rumah.

2. Ikut Kelas Olahraga Daring

Saat ini, banyak kelas olahraga yang bsia diikuti secara daring (online), banyak juga yang gratis seperti di YouTube.

Jika tak terbiasa melakukan hal ini, harus tetap waspada dan paham soal batas yang bisa dilakukan tubuh tiap hari.

3. Berjalan

Meski di ruang sempit, berjalan memutar atau berjalan di tempat, bisa membuat Skorer tetap aktif.

Misal saat menerima telepon, Anda bisa berbicara sambil berjalan. Jika harus keluar, pastikan Anda tak berdekatan dengan orang lain.

4. Berdiri

Kurangi waktu duduk Anda dengan berdiri kapanpun hal tersebut bisa dilakukan.

Secara ideal, ada baiknya untuk berdiri setiap 30 menit sekali. Bisa juga melakukan pekerjaan dengan berdiri.

Jika sedang duduk atau rebahan, lakukan kegiatan yang menstimulasi kognitif kita, seperti membaca, bermain gim, atau menyusun gambar.

Ikuti juga InstagramFacebook, dan Twitter dari Skor Indonesia.

Berita Tips Buar Lainnya:

Tips Menghindari Gaya Hidup Mager

Tips Bersepeda untuk Usia 40 Tahun ke Atas dari Eks-Striker Timnas Indonesia, Zulkarnaen Jamil

Source: WHO

RELATED STORIES

Olahraga saat Positif Covid-19? Ini yang Disarankan Dokter

Olahraga saat Positif Covid-19? Ini yang Disarankan Dokter

Olahraga tertentu yang bisa dilakukan mereka yang positif Covid-19.

Skor co creators network
RIGHT_ARROW
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
PLAY_ICON
RIGHT_ARROW

THE LATEST

ivar jenner - fc utrecht

Timnas Indonesia

Ivar Jenner Tampil di Babak Kedua, Jong Utrecht Gagal Terhindar dari Kekalahan

Ivar Jenner tampil di babak kedua, Jong Utrecht gagal terhindar dari kekalahan saat melawan Helmond Sport.

Pradipta Indra Kumara | 16 Sep, 23:31

Liga Champions 2025/2026. (Deni Sulaeman/Skor.id).

World

Hasil Liga Champions 2025-2026, Real Madrid dan Arsenal Amankan 3 Poin

Berikut ini hasil pertandingan Liga Champions 2025-2026, Real Madrid dan Arsenal amankan 3 poin.

Pradipta Indra Kumara | 16 Sep, 22:59

Igor Henrique, Persiku Kudus. (Grafis: Deni Sulaeman/Skor.id)

Liga 2

Player of The Week Championship 2025-2026: Igor Henrique, Bikin Persiku Kudus Garang di Laga Tandang

Igor Henrique menjadi pemain pertama yang mencatatkan hat-trick di Championship 2025-2026.

Rais Adnan | 16 Sep, 16:54

Ganda putra Indonesia, Fajar Alfian/Muhammad Shohibul Fikri. (Deni Sulaeman/Skor.id)

Badminton

Hasil China Masters 2025: Dua Wakil Indonesia Melaju ke Babak 16 Besar

Ganda putra, Fajar Alfian/Muhammad Shohibul Fikri, dan tunggal putri, Putri Kusuma Wardani, berhasil lolos ke babak 16 besar.

Rais Adnan | 16 Sep, 15:25

Shayne Pattynama (Buriram United). (Foto: Dok. Buriram United/Grafis: Skor.id)

World

Shayne Pattynama dan Sandy Walsh Main, Buriram United Bungkam Johor Darul Takzim

Buriram United menundukkan Johor Darul Takzim pada laga perdana mereka di Wilayah Timur ACL Elite 2025-2026.

Rais Adnan | 16 Sep, 14:20

Identitas baru dari kompetisi sepak bola kasta tertinggi di Indonesia atau Liga 1 di musim ini, Super League 2025-2026. (Deni Sulaeman/Skor.id)

Liga 1

Laga Persija vs Bali United Catatkan Rekor Penonton Terbanyak

Laga Persija vs Bali United yang digelar di JIS, Jakarta, Minggu (14/9/2025), dihadiri 29.389 penonton.

Arista Budiyono | 16 Sep, 10:35

Cover Black Steel.

Futsal

Black Steel Tak Lepas Semua Pemainnya ke Timnas Futsal Indonesia, FFI Ikut Aturan FIFA

Federasi Futsal Indonesia mengungkapkan Black Steel Papua tidak melepas dua pemainnya ke Timnas futsal Indonesia.

Taufani Rahmanda | 16 Sep, 10:31

Laptop ASUS

Esports

ASUS Dominasi Pasar Copilot dan PC di Indonesia

Industri laptop sudah memasuki fase baru yang ditandai dengan hadirnya laptop AI.

Gangga Basudewa | 16 Sep, 10:14

Gema gelaran Piala Presiden 2025 mendunia. (Deni Sulaeman/Skor.id)

National

Piala Presiden 2026 Tanpa Klub Super League dan Championship

Piala Presiden 2026 direncanakan diikuti 64 klub daerah/amatir pada April-Mei 2026.

Rais Adnan | 16 Sep, 10:08

Ilustrasi pertandingan golf (Hendy AS/Skor.id).

Other Sports

Masuk Kalender Event Premium International Series, JAKIC 2025 Siap Digelar Oktober

Jakarta International Championship 2025 akan digelar di Damai Indah Golf PIK Course, Jakarta, pada 2-5 Oktober 2025.

Taufani Rahmanda | 16 Sep, 10:01

Load More Articles