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Good evening GanSist everyone! 
In previous series, Superwoman Serieshas discussed the importance of building charm, developing discipline, maintaining mental health, avoiding consumer behavior, and strengthening self-quality. All of these discussions lead to one goal, namely forming women who are strong as a whole, both physically, mentally, socially and spiritually.
However, there is one important aspect, namely physical fitness. Some people still think that exercise is only aimed at losing weight or improving their appearance. In fact, the benefits of physical activity are much wider than that. A strong body helps a person work more effectively, reduces the risk of various chronic diseases, improves mental health, and makes a person better prepared to face emergencies.
The World Health Organization (WHO) even emphasizes that lack of physical activity is one of the main risk factors for various non-communicable diseases, such as heart disease, type 2 diabetes and several types of cancer. On the other hand, regular physical activity provides great benefits for health throughout life.
So, what exercises are worthy of being part of a Superwoman’s lifestyle? Here are 4 of them.
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1. Gym to train muscle strength to be better prepared to help others
When they hear the word gym, some people immediately imagine a muscular body or a bodybuilding competition. In fact, strength training has much wider benefits.
Weight training helps increase muscle strength, bone density, body balance, and the ability to carry out daily activities. In women, strength training is also important to help maintain muscle mass and reduce the risk of osteoporosis as they age.
In addition to the health benefits, a stronger body is also better prepared to face situations that require physical exertion. For example, helping to lift heavy objects when a disaster occurs, helping to move people who have fainted if the situation allows and is safe, pushing vehicles that have broken down, and lifting social assistance equipment. All of these activities require muscle strength.
Of course, helping other people still requires considering your own safety and following the correct procedures so as not to increase the risk of injury. However, having a strong body gives you a better ability to help when the situation warrants it. In other words, strength training isn’t just for looks. A strong body can be a means of providing benefits to others.
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2. Calisthenics to shape a fit body and highlight natural beauty
Calisthenics are exercises using your own body weight as the main load. Examples are push-ups, pull-ups, planks, squats, sit-ups, and various other variations of movements.
The advantage of callisthenic is its flexibility. These exercises can be done at home, in the park, in the yard, even without special equipment.
Apart from increasing muscle strength, callisthenic also helps improve coordination, balance, flexibility and control of body movements. Many women choose calisthenics because this exercise helps form better body posture. An upright posture, more fluid movements, and a fit body often exude a natural appeal that doesn’t depend on expensive cosmetics or clothing.
Natural beauty does not mean having a certain body shape according to trends. Natural beauty is reflected in a healthy, fit and well-maintained body. A healthy body usually makes a person more confident, move more comfortably, and carry out daily activities better.
Kalistenik teaches that beauty is not only about external appearance, but also about body functions that work optimally.
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3. Run to train your ability to escape when facing a threat
Running is one of the simplest forms of physical activity. No complicated tools required. Doesn’t require expensive costs. However, the benefits are huge. Running helps improve the health of the heart, lungs, endurance and efficiency of the circulatory system.
Apart from health benefits, the ability to run also has practical value in everyday life. In various emergency situations, the safest choice is often to flee from the source of danger, for example when there is a fire, certain natural disasters, being chased by wild animals, threats of violence, or other conditions that require someone to immediately reach a safer place.
In security science, running away from danger when possible is often a better course of action than facing a threat directly.
The ability to run does not guarantee that someone will always be safe in every situation. However, better endurance and movement speed can be an advantage when it comes to evacuating.
Beyond emergencies, the habit of running also helps reduce the risk of cardiovascular disease, improves mood through the release of endorphins, and helps maintain weight.
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4. Swimming to develop survival skills in water environments
Indonesia is an archipelagic country with thousands of rivers, lakes, reservoirs and a very long coastline. In conditions like these, the ability to swim is not only a sport, but also a life skill.
Swimming increases muscle strength in almost all parts of the body, trains the respiratory system, increases heart capacity, and provides exercise with a relatively low risk of impact compared to some other sports.
More than that, the ability to swim can be an important provision when facing emergencies in the water environment, for example if a boat has an accident, falls into a river, or faces a flood.
It should be understood that the ability to swim does not make a person immune to dangers in the water. Strong currents, high waves and certain environmental conditions remain very dangerous. However, having basic swimming skills and understanding water safety principles clearly provides a better chance than not having these skills at all.
Swimming also teaches calm. Someone who panics in the water will run out of energy more quickly. On the other hand, trained people tend to be better able to control their breath and think more clearly. Skills like these are invaluable, both for sport and for safety.
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CLOSURE
Being a strong woman doesn’t mean you have to be a professional athlete. Not everyone has to take part in sports competitions. Not everyone has to have a body like a fitness model. However, everyone has the right to have a body that is healthy, strong and able to support daily activities.
The gym helps increase strength to face the physical demands of life and be better prepared to help others. Calisthenic helps build a healthy, balanced body and radiates natural beauty through fitness. Running trains endurance as well as the ability to run when you have to escape from danger. Swimming develops fitness as well as important skills that can be useful in emergency situations in the water environment.
As part of Superwoman Series #132, the message to be conveyed is simple. Take care of your body not just to make it look attractive, but so that your body can be a tool for creating work, protecting yourself, helping others, and enjoying a healthier life. Because a fit body is not only an investment for today, but also a provision for facing challenges in the future.
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SOURCE
Y*ut*be’s account is one hundred percent male (but adapted to a female style).
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription(11th ed.). Wolters Kluwer.
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7)1334-1359.
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organization.
Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. U.S. Department of Health and Human Services.
American Red Cross. (2023). Water Safety. American Red Cross.
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