Healthy Lifestyle

The Ministry of Health's data indicates that while 39.1% of Indonesians lead healthy lifestyles, there's still room for improvement. Our website offers a variety of tips to help bridge this gap. Whether it's advice on nutrition, exercise, stress management, or sleep, we provide practical, evidence-based strategies to support individuals in making healthier choices. Join us on the journey to better health, one step at a time, Here is the daily routine for healthier living.

1. Daily schedule to increase foot muscle mass

Wake up at 5 o'clock.
Do exercises like squat jumps, lunges, climbing down stairs, and others.
Eat according to the rule of 4 healthy, 5 perfect (recommended: 7–12 g/BB kg carbohydrates and ±1.6 g/BB kg protein).
Get used to drinking 2 liters of water per day or 8 glasses per day.
Sleep before 9 o'clock.

2. Daily schedule to improve body agility

Wake up at 5 o'clock.
Do exercises like shuttle runs and zigzag runs.
Eat with the rule of 4 healthy, 5 perfect.
Get used to drinking 2 liters of water per day or 8 glasses per day.
Sleep before 9:00.

3. Daily schedule to lose weight

Wake up at 5 o'clock.
Physical exercise like aerobic exercise with a duration of ±30 minutes and moderate intensity, do 3×/week.
Eat with the rule of 4 healthy, 5 perfect, with 60–70% carbohydrate composition, 10-15% protein, and 20–30% fat in the total calorie intake per day.
Habituate to drink 2 liters of water per day or 8 glasses per day.
Sleep before 9 o’clock.

4. Daily schedule for lifting

(for women up to 17 years old and men up to 18 years old)

Waking up at 5 a.m.
Getting used to sunbathing and exposure to sunlight in the morning at 7-9 hours
Exercising for at least 15–30 minutes (recommended kinds of sports like jumping, kicking, swimming, and stretching) such as rope jumps, football, swimming, and yoga.
Eating with the rule 4 healthy, 5 perfect (consulted by increasing the intake of carbohydrates, protein, and calcium) three times a day.
Get used to drinking 2 liters of water per day or 8 glasses per day.
Sleeping before 9 hours up (with the right position).
Getting accustomed to upright posture.

5. Daily schedule to reduce the risk of heart disease

(can be done for a patient who is declared fit)

Waking up at 5 a.m.
Aerobic exercises such as.
Running 1 mill <8 minutes.
Swimming 3.5 Mill <15 minutes.
Cycling 5 mill <20 minutes "Please pay attention to health conditions. Time, distance, and intensity were adjusted to the health conditions of the body."
Eating with the rule 4 healthy, 5 perfect "Less consumption of fatty foods and processed sweets".
Getting used to drinking 8 glasses a day.
Sleep before 9 a.m.
Check your health regularly to see if there is a risk of cardiac disease.