MANFAAT SENAM AEROBIK LOW IMPACT TERHADAP TINGKAT KEBUGARAN DAN GEJALA MENOPAUSE PADA PEREMPUAN USIA DI ATAS 40 TAHUN

M. Kus Fitriani Fruitasari; Irene Romlah; Anjelina Puspita Sari; Sri Indaryati; Mustika Sari Hutabarat

doi:10.31764/jmm.v8i5.24114

MANFAAT SENAM AEROBIK LOW IMPACT TERHADAP TINGKAT KEBUGARAN DAN GEJALA MENOPAUSE PADA PEREMPUAN USIA DI ATAS 40 TAHUN

M. Kus Fitriani Fruitasari, Irene Romlah, Anjelina Puspita Sari, Sri Indaryati, Mustika Sari Hutabarat

Abstract

Abstrak: Bagi perempuan dengan usia di atas 40 tahun, olahraga sangat banyak manfaatnya, diantaranya dapat meningkatkan kebugaran, dan menurunkan gejala menopause. Olahraga yang tepat dan cocok bagi perempuan dengan usia di atas 40 tahun adalah senam aerobik low impact. Masalah: Banyak perempuan yang kurang sadar akan pentingnya olahraga dan sama sekali tidak melakukan aktivitas olahraga, padahal perempuan dengan usia di atas 40 mulai mengalami penurunan kebugaran tubuh dan mulai merasakan gejala menopause. Tujuan PkM adalah meningkatkan kesadaran dan pengetahuan perempuan usia 40 ke atas untuk melakukan olahraga senam aerobik low impact rutin untuk meningkatkan kebugaran tubuh dan menurunkan gejala menopause. Metode: memberikan edukasi dan pelatihan aerobik low impact pada perempuan di Kota Palembang dengan system evaluasi menggunakan kuesioner MRS dan pengukuran tingkat kebugaran dengan Kasch Step. Hasil: setelah melakukan senam aerobik low impact, peserta mampu mengikuti gerakan yang dipandu oleh instuktur dengan baik. Hasil tingkat kebugaran: rata-rata: 44,4%, 16,7% di atas rata-rata, 27,8% baik, 11,1% sempurna. Gejala menopause: gejala menopause hanya dirasakan dalam skala ringan terutama gangguan tidur 77,8% dan kelelahan 66,7%.

Abstract: For women over 40 years of age, exercise has many benefits, including improving fitness and reducing menopausal symptoms. Appropriate and suitable exercise for women over 40 years of age is low impact aerobics. Problem: Many women are not aware of the importance of exercise and do not do sports activities at all, even though women over the age of 40 begin to experience a decline in body fitness and begin to experience symptoms of menopause. The aim of PkM is to increase awareness and knowledge of women aged 40 and over to do routine low impact aerobic exercise to improve body fitness and reduce menopausal symptoms. Method: providing education and low impact aerobic training to women in Palembang City with evaluation system using MRS questionnaire and measuring fitness levels withKasch Step Test. Results: After doing low impact aerobic exercise, participants were able to follow the movements guided by the instructor well. Fitness level results: average: 44.4%, 16.7% above average, 27.8% good, 11.1% perfect. Menopausal symptoms: Menopausal symptoms are only felt on a mild scale, especially sleep disturbances 77,8% and fatigue 66,7%.

Keywords

Low Impact Aerobic; Menopausal Symptoms; Fitness Level; Women Over 40 Years.

Full Text:

DOWNLOAD [PDF]

References

Andrews, R. A. F., John, B., & Lancastle, D. (2023). Symptom monitoring improves physical and emotional outcomes during menopause: a randomized controlled trial. Menopause, 30(3), 267–274. https://doi.org/10.1097/GME.0000000000002144

Bailey, T. G., Cable, N. T., Aziz, N., Dobson, R., Sprung, V. S., Low, D. A., & Jones, H. (2016). Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. Menopause (New York, N.Y.), 23(7), 708–718. https://doi.org/10.1097/GME.000000000 0000625

Bayri Bingol, F., Demirgoz Bal, M., Yilmaz Esencan, T., Ertugrul Abbasoglu, D., & Aslan, B. (2019). The Effects of Loneliness on Menopausal Symptoms. Clinical and Experimental Health Sciences, 9(3), 265–270. https://doi.org/10.33808/clinexphealthsci.533511

Burke, S. (2020). Easy Aerobics for Fitness. Estalontech.

Chiu, H.-H., Tsao, L.-I., & Lin, M.-H. (2020). Suffering Exhausted Life Like Burning at Both Ends of a Candle - Women With Menopausal Fatigue. International Journal of Studies in Nursing, 5(1), 95. https://doi.org/10.20849/ijsn.v5i1.722

Chiu, H. H., Tsao, L. I., Liu, C. Y., Lu, Y. Y., Shih, W. M., & Wang, P. H. (2021). The perimenopausal fatigue self-management scale is suitable for evaluating perimenopausal taiwanese women’s vulnerability to fatigue syndrome. Healthcare (Switzerland), 9(3). https://doi.org/ 10.3390/healthcare9030336

Dale, P., J.A. George, D.F. William, et all. (2018). Neuroscience (4th ed). Oxford University Press.

De Zambotti, M., Colrain, I. M., & Baker, F. C. (2015). Interaction between reproductive hormones and physiological sleep in women. Journal of Clinical Endocrinology and Metabolism, 100(4), 1426–1433. https://doi.org/10.1210/jc.2014-3892

Enggune, M., Purba, E., & Kakumboti, S. N. (2019). The Anxiety of Perimenopause Women in facing Menopause. Journal of Maternity Care and Reproductive Health, 2(1). https://doi.org/10.36780/jmcrh.v2i1.63

Freeman, E. W., & Sammel, M. D. (2016). Anxiety as a risk factor for menopausal hot flashes: Evidence from the penn ovarian aging cohort. Menopause, 23(9), 942–949. https://doi.org/10.1097/GME.00000000 00000662

Fruitasari, M. (2021). Hubungan Tingkat Kebugaran Dengan Gejala Menopause pada Wanita Premenopause. Jurnal Kesehatan Saelmakers PERDANA (JKSP), 4(2), 348–356. https://doi.org/10.32524/jksp.v4i2.279

Hammar M., Lindblom, H., Lindh-Åstrand, L., & Rubér, et all. (2016). Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas, 126, 55–60. https://doi.org/10.1016/j.maturitas.2019.05.005

Hantsoo, L., & Epperson, C. N. (2017). Anxiety Disorders Among Women: A Female Lifespan Approach. Focus, 15(2), 162–172. https://doi.org/10.1176/appi.focus.20160042

Hunter, G. R., Bickel, C. S., Corral, P. Del, Byrne, N. M., Hills, A. P., Larson-Meyer, D. E., Bamman, M. M., & Newcomer, B. R. (2011). Age, muscle fatigue, and walking endurance in pre-menopausal women. European Journal of Applied Physiology, 111(4), 715–723. https://doi.org/10.1007/s00421-010-1694-1

Kimuyu, P. (2017). Sleep Disorders. A Short Overview. GRIN Verlag Publishing.

Liang, W., Zhao, C., Wang, X., Guan, N., Wang, J., Zhang, G., Zhu, Q., Zhang, M., & Xu, S. (2019). A Study on the Perimenopausal Symptoms and Its Relevant Factors. 1–17. https://doi.org/https://doi.org/10.21203 /rs.2.16937/v1

Madaeva, I. M., Semenova, N. V., & Kolesnikova, L. I. (2020). Ethnic Features of Sleep Disorders in Women in the Climacteric Period. Neuroscience and Behavioral Physiology, 50(3), 264–269. https://doi.org/10.1007/s11055-020-00896-0

Muir, K. (2022). Everything You Need to Know About the Menopause (but were too afraid to ask). In Pincipa. Simon and Schuster.

Plowman, Sharon A., D. L. S. (2013). Exercise Physiology for Health, Fitness and Performance (forth). Lippincott Williams & Wilkins.

Rodríguez‐Landa, J. F., & Cueto‐Escobedo, J. (2017). Introductory Chapter: A Multidisciplinary Look at Menopause. In A Multidisciplinary Look at Menopause. InTech. https://doi.org/10.5772/intechopen.70114

Roeca, C. M., & Ginsburg, E. S. (2015). Management of Menopausal Symptoms. Handbook of Gynecology, 1–11. https://doi.org/10.1007/978-3-319-17002-2_45-1

Shrividya, S., & Joy, M. (2021). Brain Fog among Perimenopausal Women: A Comparative Study. Journal of International Women’s Studies, 22(6), 11–21.

Sirgy, M. J. (2021). The Psychology of Quality of Life (Vol. 83). Springer International Publishing. https://doi.org/10.1007/978-3-030-71888-6

Stute, P. (2023). „Brain fog“ in den Wechseljahren. Gynäkologische Endokrinologie, 21(1), 62–63. https://doi.org/10.1007/s10304-022-00488-w

Sui, X., Zhang, J., Lee, D. C., Church, T. S., Lu, W., Liu, J., & Blair, S. N. (2013). Physical activity/fitness peaks during perimenopause and BMI change patterns are not associated with baseline activity/fitness in women: A longitudinal study with a median 7-year follow-up. British Journal of Sports Medicine, 47(2), 77–82. https://doi.org/10.1136/ bjsports-2011-090888

Talaulikar, V. (2022). Menopause transition: Physiology and symptoms. Best Practice and Research: Clinical Obstetrics and Gynaecology, 81, 3–7. https://doi.org/10.1016/j.bpobgyn.2022.03.003

Woods, N. F., Coslov, N., & Richardson, M. K. (2022). Perimenopause meets life: Observations from the Women Living Better Survey. Menopause, 29(12), 1388–1398. https://doi.org/10.1097/GME.0000000000002072

Zhou, Q., Wang, B., Hua, Q., Jin, Q., Xie, J., Ma, J., & Jin, F. (2021). Investigation of the relationship between hot flashes, sweating and sleep quality in perimenopausal and postmenopausal women: the mediating effect of anxiety and depression. BMC Women’s Health, 21(1). https://doi.org/10.1186/s12905-021-01433-y

DOI: https://doi.org/10.31764/jmm.v8i5.24114