{"id":5111,"date":"2026-08-21T08:40:28","date_gmt":"2026-08-21T00:40:28","guid":{"rendered":"https:\/\/www.ukm.my\/beritaukm\/?p=5111"},"modified":"2026-08-21T08:42:07","modified_gmt":"2026-08-21T00:42:07","slug":"berjalan-kaki-rahsia-mudah-kekal-aktif","status":"publish","type":"post","link":"https:\/\/www.ukm.my\/beritaukm\/berjalan-kaki-rahsia-mudah-kekal-aktif\/","title":{"rendered":"Berjalan Kaki: Rahsia Mudah Kekal Aktif"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Oleh<\/strong> <strong>Dr Nurwina Akmal binti Anuar, Fakulti Pendidikan, Universiti Kebangsaan Malaysia<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ramai antara kita pernah rasa seperti, baru terfikir nak mula bersenam, terus terbayang gimnasium, peluh bertakung, atau sasaran 10,000 langkah sehari yang seakan tidak akan sampai-sampai. Belum sempat pakai kasut lagi, semangat sudah luntur dahulu. Bukan kerana malas, tetapi kerana sasaran yang kita letakkan untuk diri sendiri itu, dari awal lagi, memang tidak realistik dengan kehidupan yang sudah penuh dengan kerja, anak dan pelbagai tanggungjawab lain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yang menariknya, kajian-kajian terkini menunjukkan sebaliknya. Berjalan kaki setiap pagi, secara ringkas dan konsisten, sudah memadai untuk membuatkan seseorang itu kekal aktif dan sihat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bukan sains, tetapi strategi jualan<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ramai menganggap 10,000 langkah sehari sebagai satu piawaian saintifik yang wajib dipatuhi. Hakikatnya tidak. Angka itu berasal dari nama sebuah produk pedometer buatan Jepun pada tahun 1965 &#8212; Manpo-kei, yang bermaksud \u2018meter 10,000 langkah\u2019 bukan hasil dapatan kajian klinikal. Ia lebih kepada strategi pemasaran berbanding fakta perubatan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apabila kajian sebenar dijalankan, dapatannya jauh berbeza. Satu kajian besar oleh penyelidik Harvard Medical School yang diterbitkan dalam jurnal <em>JAMA Internal Medicine<\/em> mengikuti hampir 17,000 wanita warga emas selama purata 4.3 tahun. Wanita yang berjalan sekitar 4,400 langkah sehari sahaja sudah mencatatkan kadar kematian yang jauh lebih rendah berbanding mereka yang berjalan sekitar 2,700 langkah. Manfaat itu terus meningkat apabila bilangan langkah bertambah, tetapi mula mendatar selepas kira-kira 7,500 langkah sehari jauh lebih rendah daripada angka 10,000 yang selama ini kita anggap wajib. Ringkasnya, setiap langkah yang kita ambil sudah membawa nilai tersendiri. Tidak perlu menunggu sehingga mencapai angka besar baru dianggap \u2018sudah cukup berusaha\u2019.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tidak perlu berpeluh untuk mendapat manfaat<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Satu lagi tanggapan yang perlu diperbetulkan ialah senaman hanya berkesan jika ia berat dan perlu berlari laju seperti mengangkat berat atau mengikuti kelas yang mengerah tenaga sehingga tercungap-cungap, baru dianggap \u2018senaman yang betul\u2018. Sebenarnya tidak begitu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Satu kajian klasik dalam <em>New England Journal of Medicine<\/em> membandingkan kesan berjalan kaki dengan senaman berintensiti tinggi terhadap risiko penyakit jantung dalam kalangan wanita. Dapatannya jelas, aktiviti berintensiti sederhana seperti berjalan pantas memberikan manfaat kardiovaskular yang setanding dengan senaman lasak, terutamanya bagi wanita pascamenopaus. Inilah sebabnya garis panduan kesihatan antarabangsa mengesyorkan sekurang-kurangnya 30 minit aktiviti sederhana pada kebanyakan hari dalam seminggu bukan senaman ekstrem setiap hari.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ini bermakna, seseorang tidak perlu menunggu sehingga &#8216;cukup cergas\u2018 dahulu sebelum boleh mula bergerak. Cukup berjalan sedikit lebih pantas daripada berjalan santai biasa sekadar nafas sedikit laju, tetapi masih boleh berbual. Itu sahaja sudah memadai.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kenapa waktu pagi, bukan petang?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ini bahagian yang sering terlepas pandang, iaitu masa. Ia turut memainkan peranan penting. Cahaya matahari waktu pagi mempunyai peranan besar dalam menetapkan semula jam biologi badan, atau apa yang dikenali sebagai ritma sirkadian. Menurut Dr Nathaniel Watson, pakar tidur dan profesor neurologi di University of Washington School of Medicine, cahaya merupakan elemen paling penting dalam menetapkan semula jam dalaman badan, dan cahaya pagi memainkan peranan utama dalam proses tersebut.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apabila jam biologi ini \u2018diset semula\u2019 pada awal pagi, kesannya bukan sekadar rasa segar seketika, tetapi ia turut membantu kualiti tidur pada malam berikutnya, meningkatkan tahap fokus sepanjang hari dan metabolisme badan secara keseluruhan. Berjalan pada waktu malam pula tidak memberikan input cahaya yang sama kepada otak, justeru kesan \u2018membetulkan jam badan\u2019 ini kurang ketara. Bukan bermakna berjalan pada waktu petang tidak baik cuma waktu pagi mempunyai nilai tambah tersendiri dari segi biologi yang tidak sama jika ia dilakukan pada waktu petang atau malam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dari sudut psikologi<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dari sudut psikologi, rutin yang kecil tetapi konsisten lebih mudah melekat dalam kehidupan berbanding sasaran besar yang sukar dicapai. Apabila seseorang berjaya kekal aktif setiap pagi, dia bukan sahaja menjaga tubuh badan, tetapi turut membina rasa mampu mengawal hidupnya sendiri.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sasaran yang terlalu tinggi sering menjadi punca seseorang cepat berputus asa bukan kerana kurang usaha, tetapi kerana standard yang ditetapkan sejak awal memang tidak realistik. Rutin ringkas seperti berjalan 30 hingga 45 minit setiap pagi memberi ruang untuk seseorang berjaya secara konsisten, dan kejayaan kecil yang berulang inilah yang membina keyakinan diri dari semasa ke semasa. Ia juga menjadi ruang tenang sebelum hari menjadi sibuk, seperti satu \u2018reset\u2019 mental sebelum berdepan cabaran seharian.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jadi, kita tidak perlu menunggu masa yang sesuai, tidak perlu peralatan mahal, tidak perlu sasaran besar yang menakutkan untuk bermula. Bangun pagi, pakai kasut, keluar rumah dan berjalan. Walaupun hanya mampu 15 minit pada mulanya, ulangi esok, lusa dan hari-hari seterusnya.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dalam dunia yang sering mendesak kita untuk berbuat \u201alebih, lebih, dan lebih\u2018, kadangkala penyelesaian yang paling ringkas itulah yang paling berkesan. Berjalan kaki setiap pagi bukan jalan pintas, tetapi ia realistik dan yang lebih penting, jalan yang boleh dikekalkan seumur hidup.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oleh Dr Nurwina Akmal binti Anuar, Fakulti Pendidikan, Universiti Kebangsaan Malaysia Ramai antara kita pernah rasa seperti, baru terfikir nak mula bersenam, terus terbayang gimnasium, peluh bertakung, atau sasaran 10,000&hellip; <\/p>\n","protected":false},"author":123457,"featured_media":5112,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":["post-5111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kolumnis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Berjalan Kaki: Rahsia Mudah Kekal Aktif - Berita UKM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ukm.my\/beritaukm\/berjalan-kaki-rahsia-mudah-kekal-aktif\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Berjalan Kaki: Rahsia Mudah Kekal Aktif - 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