Ketika Tangan dan Kaki Berkata

بِسْمِ اللهِ الرَّحْمنِ الرَّحِيمِ
الْيَوْمَ نَخْتِمُ عَلَى أَفْوَاهِهِمْ وَتُكَلِّمُنَا أَيْدِيهِمْ وَتَشْهَدُ أَرْجُلُهُمْ بِمَا كَانُوا يَكْسِبُونَ


Alyawma nakhtimu ‘ala afwaahihim watukallimunaa aydiihim watasyhadu arjuluhum bimaa kanuu yaksibuun(a)


Artinya:

Pada hari ini Kami tutup mulut mereka; dan berkatalah kepada Kami tangan mereka dan memberi kesaksianlah kaki mereka terhadap apa yang dahulu mereka usahakan.
***
Akan datang hari, mulut dikunci, kata tak ada lagi.
Akan tiba masa, tak ada suara, dari mulut kita.
Berkata tangan kita, Tentang apa yang dilakukannya.
Berkata kaki kita, Kemana saja dia melangkahnya
Tidak tahu kita, Bila harinya, Tanggung jawab, tiba…
Rabbana… Tangan kami, Kaki kami, Mulut kami, Mata hati kami, Luruskanlah, Kukuhkanlah, Di jalan cahaya, Sempurna
Mohon karunia, Kepada kami, Hamba-Mu yang hina

Oleh: alm. Chrisye

Aku terpaku, terdiam, mencerna setiap kata demi kata dari lantunan ayat suci itu. Tertahan. Bertanya, “Apakah yang akan tangan dan kakiku katakan kelak?”

Aku sadar diri ini dipenuhi rasa salah dan dosa. Diriku tak lebih dari sekadar hina. Lantas apa yang akan dikatakan oleh kaki dan tangan dari seorang ini?

Aku hanya berdoa kepada-Mu, Ya Allah Ya Rabb, berilah hamba-Mu yang tak pernah mau bersyukur ini petunjuk-Mu. Luruskanlah mata hati kami. Luruskanlah menuju jalan lurus-Mu. Hindarkan kami dari perbuatan dosa dan kemaksiatan. Aamiiin. . .

Maha Suci Allah Dengan Segala Firman-Nya

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The Disuse Syndrome

If you suffer from chronic pain of almost any type, you are at risk for developing a physical “disuse” syndrome.

See Chronic Pain As a Disease: Why Does It Still Hurt?

Muscles will get smaller and weaker if you don’t use them, which can add to back pain.
See
Exercise and Back Pain

What is disuse syndrome?

Basically, it describes the effects on the body and mind when a person is sedentary.

Disuse syndrome was first characterized around 1984 and, since that time, has received much attention in relation to back pain problems, other chronic pain disorders, and other illnesses. It has been generalized beyond chronic pain problems and some feel it is related to “the base of much human ill-being.”

See Depression and Chronic Back Pain

The disuse syndrome is caused by physical inactivity and is fostered by our sedentary society.


Muscle wasting and can be mitigated by exercise. See How Exercise Helps the Back

Effects of disuse syndrome

This disuse of our bodies leads to a deterioration of many body functions. This is basically an extension of the old adage “Use it or lose it.”

There are several physical consequences from disuse. These occur in many body systems, most notably those of the muscles and skeleton, cardiovascular, blood components, the gastrointestinal system, the endocrine systems, and the nervous system. For instance, consider the following:

  • In the musculoskeletal system, disuse of muscles can rapidly lead to atrophy and muscle wasting. If you have ever had an arm or a leg in a cast, you will be familiar with the fact that the diameter of the affected limb may be noticeably smaller after being immobilized for some time.
  • Cardiovascular effects also occur due to disuse including a decrease in oxygen uptake, a rise in systolic blood pressure, and an overall blood plasma volume decrease of 10 to 15 percent with extended bed rest.
  • Physical inactivity also leads to nervous system changes, including slower mental processing, problems with memory and concentration, depression, and anxiety.

A key factor in chronic pain

Many other detrimental physiological changes also occur. Disuse has been summarized as follows: “Inactivity plays a pervasive role in our lack of wellness. Disuse is physically, mentally, and spiritually debilitating.” Many experts believe that the disuse syndrome is a key variable in the perpetuation of many chronic pain problems.

See Chronic Pain Coping Techniques – Pain Management

The disuse syndrome can result in a myriad of significant medical problems and increase the likelihood of a chronic pain syndrome developing or becoming worse.

Unfortunately, common attitudes and treatments in the medical community often lead to more passive treatment without paying attention to physical activity and exercise (of any type).

The disuse syndrome can also lead to a variety of emotional changes that are associated with an increased perception of pain.

See Diagnosis of Depression and Chronic Back Pain

So, what to do?

So, if you are suffering from disuse syndrome, you may be wondering what you can do about it. It can be overwhelming for some people in chronic pain to consider how to get moving. In my next blog post, I will discuss some practical ways you can take some positive steps to get more mobile.

What Happens During Sleep?

We spend (or at least are supposed to spend) a third of our day sleeping. Sleep is much more than a passive activity; we need that time to clear our minds and restore our bodies. If we don’t get enough rest each night, we become cognitively impaired, just as if we had been drinking alcohol.

Jan Diehm from Huffington Post created this infographic, explaining what the body actually does during those resting hours:

image

Laura Schocker then elaborated on the graphic, explaining the image in greater detail. There are four stages of sleep, and it takes 90-110 minutes to complete an entire cycle, which translates into about five cycles per night.

Stage 1 happens during the first 5-10 minutes of the sleep cycle. This is when it is easiest to be awoken and your muscles begin to relax. This is also when you are most likely to experience ahypnagogic jerk, when muscles suddenly twitch, or you may feel like you are falling.

Stage 2 takes up half of the sleep cycle, lasting around 45-50 minutes. If you are woken up at this time, you will likely feel very disoriented. Breathing becomes relaxed and slowed as the body temperature drops, giving your heart a bit of a break, Schocker explains. Neural activity also decreases during this time, as the body prepares for the next phase of the cycle.

Stage 3 is when deep sleep occurs for about 20 minutes and the body is given the chance to restore itself. Brain waves become slow and steady, muscle and tissues are repaired (which is why proper sleep is a crucial factor when building muscle), and various hormones are secreted around the body. Waste management systems in the brain become very active, flushing out that which impairs cognitive function. Despite being the time when most rejuvenation happens, this is also the phase in which someone is most likely to walk or talk in their sleep. It is incredibly hard to wake someone up during this phase, as anyone who has dealt with a sleepwalker can attest to.

Rapid Eye Movement (REM) is the final stage in the cycle, lasting about 20 minutes. Though the eyes are closed, they move very quickly underneath the eyelid. Brain activity is high and the bulk of dreaming takes place during this time. However, muscles are paralyzed, preventing voluntary muscle movement.

The average adult should get between 7-9 hoursper night, but about 40% of American adults average six or fewer. Hopefully this infographic and Schocker’s explanations inspire you to hit the hay a little bit earlier, giving your body all the time it needs to perform maintenance so you can get more out of your day.

Source:
Huffington Post

Best Cardio Workouts

My Burpee Workout #1

1. Warm-up 

2. Descending Burpee Ladder 

burpee
(do 10 in a row and then 9, then 8, 7, 6, 5, 4, 3, 2, 1 = 55 burpees and give a 10-20 seconds break in between)

3. Alternate 3 sets of 10-meter sprints and Bicycle Crunches (40)

  0502_bicycle_crunch

4. Repeat Descending Burpee Ladder

5. Alternate 3 sets of Sit Ups with Medicine Ball (40) and Mountain Climbers (80)

mens_fitness_5022  Mountain-Climber

6. Repeat Descending Burpee Ladder

7. Alternate 10-meter sprints and Planks (1 min)

8. Cool down and stretch

The Burpee Workout


 

The “55” workout

  • Start by doing one body-weight squat and 10 pushups. Rest for 30 seconds
  • Then do 2 squats and 9 pushups.
  • Gradually work your way up to 10 squats and down to 1 pushup.

You’ll complete 55 reps of each exercise by the time you’re done—and reap both the cardiovascular benefit of aerobic training and the muscular pump of a strength session.

10-meter sprints

  • Find an area in your gym where you can sprint for 10 meters.
  • Once you’ve covered the distance, pause just long enough to inhale and exhale once through your nose.
  • Sprint back and pause, this time inhaling and exhaling twice through your nose.

Continue the drill—breathing normally as you sprint, and adding an additional nose inhalation and exhalation when you pause—until you can no longer breathe through your nose.

“It takes more effort than breathing through your mouth—even during rest—which increases the intensity of the exercise,” John says. The result: more gain in less time (and distance) than on a treadmill.

Jumping-jack pyramid

  • Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time.
  • Next, do as many jumping jacks as you can in 20 seconds, and rest 20 seconds.
  • Then do 30 seconds of jumping jacks followed by 30 seconds of rest.

Now work your way back down the pyramid (30, 20, 10).

Repeat three times. This will change the way you think about jumping jacks forever.