Manfaat dan Tips Berolahraga Sepeda Untuk Lansia
Tidak berbeda dengan kelompok usia lain, golongan lanjut usia atau lansia juga perlu berolahraga untuk menjaga kesehatan. Lansia bisa memilih jenis olahraga yang sesuai dengan kemampuan tubuhnya. Salah satu jenis olahraga untuk lansia adalah olahraga sepeda. Namun, lansia perlu menerapkan tips bersepeda yang aman. Namun, apa saja manfaat bersepeda bagi lansia? Simak penjelasan lengkapnya berikut ini.
Manfaat olahraga sepeda untuk kesehatan lansia
Bersepeda termasuk dalam olahraga aerobik yang baik untuk jantung, pembuluh darah, dan paru-paru. Olahraga sepeda ini memiliki sejumlah manfaat untuk kesehatan lansia, termasuk menjaga kesehatan sistem peredaran darah, meningkatkan kekuatan dan kelenturan otot, hingga memperbaiki postur dan keseimbangan tubuh.
Bahkan, olahraga sepeda juga dapat memperkuat tulang lansia serta mengurangi kadar lemak dalam tubuhnya. Dibandingkan jenis olahraga atau aktivitas fisik lansia lain, olahraga sepeda relatif lebih mudah untuk dilakukan oleh lansia. Selain itu, bersepeda juga memiliki keunggulan lain seperti:
- Risiko cedera yang lebih rendah.
- Tidak membutuhkan kemampuan dasar khusus.
- Dapat dilakukan dengan berbagai intensitas, dari ringan hingga berat.
- Efisien dan bisa dimanfaatkan sebagai transportasi.
- Melatih seluruh otot tubuh.
- Dapat meningkatkan kekuatan, stamina, dan kebugaran.
Tips olahraga sepeda untuk lansia pemula
Menjalani rutinitas bersepeda sedini mungkin tentu lebih baik jika dibandingkan memulainya saat memasuki usia lanjut. Namun, bukan berarti pada usia ini tidak ada kesempatan untuk lansia hidup sehat dan bahagia.
Bahkan, sebuah penelitian pada tahun 2018 menjelaskan bahwa lansia harus menjaga tubuhnya tetap aktif. Tujuannya, untuk memperlambat proses penuaan dan mencegah hilangnya massa otot. Ini artinya, lansia masih bisa memperoleh manfaat olahraga sepeda walaupun baru memulainya pada usia 60 atau 70 tahun.
Nah, sebelum memulai bersepeda, ada beberapa tips bagi lansia pemula, yaitu:
1. Menggunakan alat pelindung
Meski terlihat sebagai olahraga yang santai, Anda tidak bisa menyepelekan olahraga sepeda, khususnya untuk lansia. Pasalnya, seiring berjalannya waktu, kondisi kesehatan lansia tidak sekuat dahulu. Ini artinya, lansia lebih rentan jatuh saat melakukan olahraga sepeda.
Untuk meminimalkan risiko jatuh dari sepeda, lansia perlu memastikan terlebih dahulu apakah telah memiliki perlengkapan bersepeda yang ia butuhkan. Salah satu perlengkapan untuk olahraga sepeda yang penting untuk lansia adalah alat pelindung, mulai dari kepala, siku, hingga lutut.
Jika belum memilikinya, akan lebih baik jika lansia membelinya terlebih dahulu di toko peralatan bersepeda. Pasalnya, alat pelindung dalam bersepeda memiliki manfaat untuk melindungi lansia dari cedera serius dan berbagai masalah kesehatan lain yang mungkin terjadi.
2. Memilih jenis sepeda
Tips selanjutnya untuk lansia yang baru memulai olahraga ini adalah memilih sepeda yang tepat. Faktor terpenting saat memilih sepeda bagi lansia adalah keamanan dan kenyamanan. Sepeda yang tepat akan membantu keamanan dan kenyamanan selama berolahraga.
Jika tidak yakin dengan jenis sepeda yang dibutuhkan, lansia bisa meminta bantuan penjaga toko untuk memilih sepeda terbaik untuknya. Biasanya, jenis sepeda yang tersedia memiliki perbedaan dari sisi penggunaannya saja. Oleh sebab itu, lansia perlu tahu kebutuhannya akan sepeda terlebih dahulu untuk bisa memilih jenis yang tepat.
Berikut adalah beberapa jenis sepeda yang bisa lansia pilih:
- Road bike, jenis sepeda untuk lansia gunakan di jalanan biasa.
- Mountain bike, jenis sepeda untuk lansia saat menggunakannya pada medan yang berat.
- Hybrid bike, kombinasi dari road bike dan mountain bike.
- Recumbent bike, sepeda yang memiliki tiga roda.
- Sepeda roda tiga khusus lansia, jenis yang sesuai untuk lansia yang sudah mulai kehilangan keseimbangannya.
3. Memeriksakan kondisi kesehatan
Seiring pertambahan usia, kondisi kesehatan Anda sudah tidak sama lagi seperti saat masih muda. Oleh sebab itu, sebelum lansia memulai rutinitas olahraga ini, alangkah lebih baik untuk memastikan kondisi kesehatan ke dokter. Tujuannya, untuk memastikan bahwa lansia boleh melakukan olahraga ini secara rutin.
Jika dokter mengizinkan, Anda perlu melakukan pengawasan penuh selama lansia menjalankan olahraga sepeda. Oleh sebab itu, sebaiknya seorang perawat lansia harus siap siaga menemani saat hendak bersepeda. Hal ini untuk memastikan keamanan dan kenyamanan lansia selama melakukan olahraga ini.
Namun, jika dokter memutuskan bahwa olahraga ini terlalu berisiko untuk lansia, Anda perlu menanyakan adakah jenis aktivitas lain yang lebih aman bagi lansia. Dengan begitu, lansia bisa melakukan alternatif lain untuk berolahraga, seperti berjalan kaki atau senam yoga untuk lansia.
Tips bersepeda yang aman bagi lansia
Sebelum mulai bersepeda, pastikan bahwa Anda sudah melakukan segala persiapan penting yang perlu dilakukan. Selain perlengkapan untuk olahraga sepeda, lansia juga perlu memastikan kondisi kesehatannya terlebih dahulu.
Setelah siap, pastikan juga bahwa lansia telah menerapkan tips aman untuk melakukan olahraga sepeda sebagai berikut:
- Menggunakan helm, pelindung siku, dan pelindung lutut.
- Mengatur posisi jok sepeda senyaman mungkin untuk mengurangi risiko nyeri punggung dan pinggang.
- Menggunakan sepeda baru atau sepeda dengan kondisi yang baik.
- Menggunakan pakaian dengan warna yang mudah dilihat oleh pejalan kaki.
- Memasang kaca spion kecil pada stang sepeda untuk meningkatkan kewaspadaan.
- Membawa air minum selama bersepeda.
- Mengikuti jalur bersepeda sesuai jalurnya dan mematuhi rambu lalu lintas saat melintasi jalan raya.
- Mengingat untuk beristirahat saat diperlukan dan tidak memaksakan diri.
Tips lainnya yang tidak boleh Anda lewatkan adalah meningkatkan kewaspadaan selama bersepeda. Bila perlu, Anda dapat mengajak anggota keluarga atau teman untuk melakukan kegiatan ini bersama-sama. Selain lebih aman, berolahraga bersama keluarga akan terasa lebih menyenangkan. Dengan begitu, lansia bisa lebih sehat dan bahagia.
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