USIA > 65th

Penyakit
KRONIS

IMUNITAS
Defisiensi
 SEDENTARY
= LIFESTYLE ?
KURANG GERAK
SITTING ALL
DAY ?
 Moderate intensity physical activity has
positive enhancing effects on immune
system responses against viral respiratory
infections.

Martin SA, Pence BD, Woods JA. Exercise and respiratory tract viral infections. Exerc
Sport Sci Rev. 2009;37(4):157-64.
Harris MD. Infectious disease in athletes. Curr Sports Med Rep. 2011;10(2):84-9
Moderate intensity Moderate intensity
physical activity increases stress
hormones, which leads to reduction in
excessive inflammation.

Martin SA, Pence BD, Woods JA. Exercise and respiratory tract viral infections. Exerc
Sport Sci Rev. 2009;37(4):157-64.
Harris MD. Infectious disease in athletes. Curr Sports Med Rep. 2011;10(2):84-9.
 LOW INTENSITY :
You can singing

MEDIUM
INTENSITY : You
Can Talking

HIGH INTENSITY :
Cant’ Talk

Moderate Intensity ?
Position Statement : Part one: Immune function and exercise. Exerc Immunol Rev. 2011;17:6-63.
Prolonged high intensity physical activity
leads to immunosuppression.

Martin SA, Pence BD, Woods JA. Exercise and respiratory tract viral infections. Exerc
Sport Sci Rev. 2009;37(4):157-64.
Ahmadinejad Z, Alijani N, Mansori S, Ziaee V. Common sports-related infections: a
review on clinical pictures, management and time to return to sports. Asian J Sports
Med. 2014;5(1):1-9.
 'open window' :
is characterised by short term suppression of the immune system following an
acute bout of endurance exercise. This window of opportunity may allow for
an increase in susceptibility to upper respiratory illness (URI).

Position Statement : Part one: Immune function and exercise. Exerc Immunol Rev. 2011;17:6-63.
 BOLEH “EXERCISE”
APABILA SEDANG “FLU” ?
 ‘‘neck check rule”
over the neck below the neck
symptoms of upper respiratory symptoms : myalgia,

tract infection : cough, fatique, fever and GI

sneezing and sore throat track

10 minutes Moderate Intensity

Prohibited

allowed to return to low to moderate

physical activity below 80% of REST
HRmax.
 APAKAH BOLEH
BEROLAHRAGA DI
“OUTDOOR” ?
 “Lingkungan yang Mendukung”
Apabila di daerah yang sedang wabah Covid-19
sebaiknya melakukan ‘EXERCISE INDOOR’
Sedang Dalam Kondisi Yang Sehat dan Fit untuk
melakukan Exercise di OUTDOOR
“Mempunyai Daya Tahan Tubuh Yang Baik”
 6 feet of distance

Tetap Melakukan “Social Distancing”

Lebih Baik Olahraga SENDIRI
Apabila bersama teman tetap perhatikan
“6 feet of distance rule”
Jaga Jarak + 1,5 sd 2 meter dengan teman
 6 feet of distance

“Touch Free Activity”

Usahakan tidak menyentuh apapun pada saat
berolahraga di lingkungan luar.
 J-Shape Curve Model of Exercise and Risk of Infection

“Listen To Your Body”

Jangan terlalu berlebihan dan overtraining karena
EXERCISE yang berlebihan akan meningkatkan risiko
infeksi
THANK YOU
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