Garuda Indonesia Colours Magazine December 2017 | Page 168

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Exercises
EXERCISES
When you’re sitting upright in a stationary
position for a long time your body can stiffen
up. Try some of these subtle aerobic exercises
while in your seat to try to loosen up.
Bila Anda duduk tegap tanpa bergerak untuk
jangka waktu yang lama, tubuh Anda akan terasa
kaku. Cobalah senam aerobik berikut ini ketika
Anda duduk agar tubuh terasa lebih santai.
Foot Pumps
Lift toes off the ground, hold, stretch, then
put toes down and lift heels.
Ankle Circles Pergelangan Kaki
Lift feet off the floor, make circular motion
with toes for 15 seconds. Reverse.
Angkat telapak kaki lalu buat gerakan
melingkar dengan jari kaki selama 15 detik.
Ulangi dengan arah putaran sebaliknya.
Kaki
Angkat jari-jari kaki, tahan, renggangkan,
lalu turunkan jari-jari kaki dan angkat tumit.
Knee Lifts
Lutut
Lift leg with knee bent, contract thigh
muscle, 20 times each leg.
Angkat betis, lekukkan lutut dan
kencangkan otot paha, lakukan 20 kali untuk
masing-masing betis.
DVT
DVT or Deep Vein Thrombosis is a
condition also known as Economy Class
Syndrome. Anyone who sits motionless for a
long time may develop a stagnation of body
fluids, which can cause small clumps of
clotted blood in the lower legs. If the legs are
not exercised these clots can grow and later
cause more serious conditions. To reduce the
risk of DVT, we recommend you try some of
the subtle exercises in your seat as described
on the left. Also, drink plenty of water and
move about the cabin whenever possible.
DVT atau Deep Vein Thrombosis adalah
suatu kondisi yang dikenal juga dengan
istilah Economy Class Syndrome. Jika Anda
duduk dalam jangka waktu yang lama, maka
Anda