{"id":21,"date":"2026-02-12T09:17:57","date_gmt":"2026-02-12T09:17:57","guid":{"rendered":"https:\/\/makesum.my\/blog\/?p=21"},"modified":"2026-02-27T09:22:51","modified_gmt":"2026-02-27T09:22:51","slug":"cara-senaman-ringkas-bagi-mahasiswa-i","status":"publish","type":"post","link":"https:\/\/makesum.my\/blog\/cara-senaman-ringkas-bagi-mahasiswa-i\/","title":{"rendered":"CARA SENAMAN RINGKAS BAGI MAHASISWA\/I"},"content":{"rendered":"\n<p><strong>Pengenalan<\/strong><\/p>\n\n\n\n<p>Mahasiswa\/i sering berhadapan dengan jadual kuliah padat, tugasan akademik serta tempoh duduk yang lama. Kekurangan aktiviti fizikal boleh memberi kesan negatif kepada kesihatan fizikal dan mental. Senaman ringkas yang dilakukan secara konsisten mampu membantu meningkatkan kecergasan, fokus pembelajaran dan kesejahteraan mental.<\/p>\n\n\n\n<p><strong>Kepentingan Senaman kepada Mahasiswa\/i<\/strong><\/p>\n\n\n\n<p>Kajian menunjukkan bahawa aktiviti fizikal berkala dapat:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Meningkatkan fungsi kognitif dan daya tumpuan (WHO, 2020)<\/li>\n\n\n\n<li>Mengurangkan tekanan, kebimbangan dan simptom kemurungan (ACSM, 2021)<\/li>\n\n\n\n<li>Mengurangkan risiko sakit muskuloskeletal akibat duduk lama (CDC, 2022)<\/li>\n\n\n\n<li>Menyokong kesihatan jantung dan metabolik (WHO, 2020)<\/li>\n<\/ul>\n\n\n\n<p><strong>Cadangan Senaman Ringkas (5\u201315 Minit Sehari)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>1. Regangan Badan (<em>Stretching<\/em>)<br>Contoh:Regangan leher dan bahuRegangan tangan dan pergelanganRegangan pinggang dan kaki<br>\u23f1\ufe0f 3\u20135 minit\u2705\ufe0f Sesuai sebelum\/selepas belajar<\/td><td><img loading=\"lazy\" decoding=\"async\" src=\"blob:https:\/\/makesum.my\/53458234-f1ee-4303-a895-06cedb7c28a5\" width=\"369\" height=\"246\"><strong><\/strong><\/td><\/tr><tr><td>2. Senaman Kerusi (<em>Chair Exercise<\/em>)<br>Contoh:Angkat kaki sambil dudukPutaran buku laliDuduk\u2013berdiri dari kerusi<br>\u23f1\ufe0f 5 minit\u2705\ufe0f Boleh dibuat di kelas atau asrama<\/td><td><img loading=\"lazy\" decoding=\"async\" src=\"blob:https:\/\/makesum.my\/c79926d6-e38e-44f3-b1a1-81b0ad134470\" width=\"366\" height=\"244\"><strong><\/strong><\/td><\/tr><tr><td>3. Senaman Berat Badan (<em>Bodyweight Exercise<\/em>)<br>Contoh:Squat (10\u201315 ulangan)Push-up dinding atau lantai (5\u201310 ulangan)Plank (20\u201330 saat)<br>\u23f1\ufe0f 5\u201310 minit\u2705\ufe0f Tanpa peralatan<\/td><td><img loading=\"lazy\" decoding=\"async\" src=\"blob:https:\/\/makesum.my\/74d0b751-4a92-417c-a68b-4ad7f039864a\" width=\"364\" height=\"243\"><strong><\/strong><\/td><\/tr><tr><td>4. Senaman Kardio Ringkas<br>Contoh:Lompat atau jogging setempatNaik turun tangga<br>\u23f1\ufe0f 5\u201310 minit\u2705\ufe0f Tingkatkan degupan jantung<\/td><td><img loading=\"lazy\" decoding=\"async\" src=\"blob:https:\/\/makesum.my\/f921a770-3e62-4138-8ae0-6a84ea09aa70\" width=\"355\" height=\"237\"><strong><\/strong><\/td><\/tr><tr><td>5. Senaman Pernafasan &amp; Relaksasi<br>Teknik pernafasan:Tarik nafas 4 saatTahan 4 saatHembus 6 saatUlang 5\u201310 kali<br>\u2705\ufe0f Membantu kurangkan stres dan keletihan mental<br><\/td><td><img loading=\"lazy\" decoding=\"async\" src=\"blob:https:\/\/makesum.my\/c29b925f-d562-496c-8465-f99e52787a22\" width=\"358\" height=\"239\"><strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tips Kekalkan Amalan<\/strong><\/p>\n\n\n\n<p>Tetapkan masa (contoh: selepas kelas terakhir).<\/p>\n\n\n\n<p>Mulakan perlahan, tingkatkan berperingkat.<\/p>\n\n\n\n<p>Ajak rakan senaman bersama<\/p>\n\n\n\n<p>Guna peringatan telefon atau aplikasi kesihatan.<\/p>\n\n\n\n<p><strong>Penutup<\/strong><\/p>\n\n\n\n<p>Amalan senaman ringkas yang konsisten dapat membantu mahasiswa\/i mengekalkan kesihatan fizikal dan mental, meningkatkan prestasi akademik serta kualiti hidup secara menyeluruh.<\/p>\n\n\n\n<p>\u201cSedikit pergerakan setiap hari membawa perubahan besar kepada kesihatan.\u201d<\/p>\n\n\n\n<p><strong>Rujukan<\/strong><\/p>\n\n\n\n<p>World Health Organization (WHO) (2020) WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization.<\/p>\n\n\n\n<p>American College of Sports Medicine (ACSM) (2021) ACSM\u2019s guidelines for exercise testing and prescription. 11th edn. Philadelphia: Wolters Kluwer.<\/p>\n\n\n\n<p>Centers for Disease Control and Prevention (CDC) (2022) Benefits of physical activity. Atlanta: Centers for Disease Control and Prevention.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/makesum.my\/blog\/wp-content\/uploads\/2026\/02\/image-1024x683.png\" alt=\"\" class=\"wp-image-22\" srcset=\"https:\/\/makesum.my\/blog\/wp-content\/uploads\/2026\/02\/image-1024x683.png 1024w, https:\/\/makesum.my\/blog\/wp-content\/uploads\/2026\/02\/image-300x200.png 300w, https:\/\/makesum.my\/blog\/wp-content\/uploads\/2026\/02\/image-768x512.png 768w, https:\/\/makesum.my\/blog\/wp-content\/uploads\/2026\/02\/image.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Penulis:<\/strong><\/p>\n\n\n\n<p>PUSAT KESIHATAN UNIVERSITI<\/p>\n\n\n\n<p>UNIVERSITI PUTRA MALAYSIA<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pengenalan Mahasiswa\/i sering berhadapan dengan jadual kuliah padat, tugasan akademik serta tempoh duduk yang lama. Kekurangan aktiviti fizikal boleh memberi kesan negatif kepada kesihatan fizikal dan mental. Senaman ringkas yang dilakukan secara konsisten mampu membantu meningkatkan kecergasan, fokus pembelajaran dan kesejahteraan mental. Kepentingan Senaman kepada Mahasiswa\/i Kajian menunjukkan bahawa aktiviti fizikal berkala dapat: Cadangan Senaman [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":23,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pagelayer_contact_templates":[],"_pagelayer_content":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-21","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artikel"],"_links":{"self":[{"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/posts\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/comments?post=21"}],"version-history":[{"count":1,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/posts\/21\/revisions"}],"predecessor-version":[{"id":24,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/posts\/21\/revisions\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/media\/23"}],"wp:attachment":[{"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/media?parent=21"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/categories?post=21"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/makesum.my\/blog\/wp-json\/wp\/v2\/tags?post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}