One of the best ways to live healthy and fit is to exercise. However, many people are not able to carry it out due to the constraints of daily activities or work. Actually sports should not be done with heavy or should be done outdoors. Sports can be done anywhere and anytime.

For those of you who do not like to go outdoors or do not have much time to get out of the house due to the extraordinary busyness, there are some easy movements at home exercise is simple and cost-effective. Here are some types of light exercise that you can try yourself at home, easy to do, and certainly has great benefits for health:

Jump rope
In addition to cheap, physical exercise this one can provide a lot of benefits. Can maintain heart health, build bone density to increase body strength. Do this exercise for 10 to 15 minutes at a moderate pace.

Push ups

Movement of push-up is fairly simple it turns out to have the benefits of forming and can build upper body muscles and also strengthen your spine and shoulders,  btimers. If you are not fa

miliar, do push ups with standing position only.


The easy movement to exercise at home is another squat. Squat is a position like when you want to sit. How to bend the knees slowly and open legs as wide as your shoulders.After that, stand slowly with caution. Then keep your back still bent. Do it continuously and slowly to get maximum results. This squat exercise is perfect for tightening and strengthening the legs and buttocks. Do it regularly and weekly three times.


Exercise with the hun-pops can shrink the distended abdomen and streamline the fat thighs. Calories burned while playing hulahop is equivalent to doing a sporty walk with a speed of 7 km / hour.

And make no mistake if the housework you do so far can be a form of relaxed exercise that also contributes to the health benefits of the body. Just sweeping or mopping the floor is enough to burn fat and calories in your body.…

Sports while refreshing

The term rafting comes from the word whitewater rafting or rafting which in free translation in English means wading through the river by boat relying on the ability to paddle. As with the International Rafting Federation (IRF), the notion of rafting or rafting as “a human activity in navigating rivers by relying on its skill and physical strength to row a soft boat that is generally accepted as a social, commercial and sporting activity.”

Although at the beginning of its development in Indonesia the term rafting has some mention, but in this competency standard the term “white water rafting” is used as a term to mention a “river wading activity using rubber boats or other similar rides with the crew of two or more people who rely on the power of paddling “.

The expertise of a trip leader in designing and managing travel becomes very important. A guide is not enough just skilled and skilled in rafting but must also have the ability to communicate in foreign languages, managing camping sites, cooking as well as being an environmental interpreter. Equipment and equipment and equipment used in white water rafting are distinguished according to the needs of the group / team and the length of time to wade the river, which is as follows:

Team gear

1. Rubber Boat = inflatable raft for the benefit of rafting sport, made from synthetic rubber in such a way as to be strong but still elastic. This subject is intended to withstand the scratches and clash of river stones. The shape and the design of the stern and the contrived ball is rather sticking out so that water is not easy to enter and can protect the stability of the boat when through the big waves. Generally the boat consists of parts of the air tube, this subject is intended if the tube between boats leak / break, then for a specific time the boat can still float. The length and width of the boat are generally 2 in proportion, and this is highly dependent on the maximum weight capacity of the boat.

2. Paddle = Paddle as a tool paddle on rafting whites as much as possible-made made from strong but easy; For example mahogany wood and a combination of fiberglass and aluminum. Oars used by boat crews, the length ranges from 4, 5-6 feet. But usually 5 – 5, 5 feet. Actually the determinant factor of the length of the oars is three things, namely: the body and the ability of the crew, the diameter of the boat tube, as well as the benefits, as a rower crew or rower or captain. Regardless of the size of the boat’s crew and the size of the boat, the paddles used by the captain are 5, 5-6 feet, but for shorter boat crews.

3. Pumps and pumping equipment used for the contents of the vessels of the boat air shall always be carried at the time of the river. Because the subject is to protect if the air in the tubes is shrunk / deflated. Designated with repair equipment related to pump and boat repairs (due to tearing, puncturing and so on).

4. Rope rubber rope equipped with karmantle type straps for 40 mtr. Which is used as: footstool, boat crew safety and periodic rope.

5. Map of the river. Generally used the topography of the river. Useful as a guide for estimating terrain conditions as well as a streamable river situation, as well as where more streams flow.

6. Plastic bucket or bucket. Used to draw water into the inner side of the boat. Generally the use of buckets / buckets is done if the water entering remains relatively small. If it has been too much, to dispose of it more effectively reverse the boat, which must have first taken the boat to the edge. The importance of passage into this boat is that the boat is easily controlled.

7. Absolute equipment must be brought. Type and amount of the drug can be in accordance with the terrain situation and the need along the river

Personal equipment

  1. Buoys = good float type as well as true for rafting is a buoy that corresponds to the size of the posture, filled with a thin cork (can act as a barrier impact on hard objects). Feasibility can be seen from the proven qualifications in terms of buoyancy for maximum weight. For the possibility of dealing with emergency situations, consideration should be given to the use of buoys with the addition of the back of the head, so that the head continues to float up, if unconscious. To protect the buoy from rising or sticking up over time, the bottom side of the buoy can be tied to the groin or the other side of


This traditional game is no stranger to every people in Indonesia. Why? In some areas in Indonesia, this race must be on every August 17 in order to commemorate the independence day of Indonesia. But do you know, where is this game new and how this game is played?

History of climbing slippery pole
Climbing of area has been in Indonesia since the Dutch era and the fact I got from some photos when I did research on the collection at the Museum Tropen, The Netherlands. The photos were taken between the 1917s and the 1930s.

The game of climbing area is a means of entertainment for the population of the Dutch East Indies which at that time means not as sophisticated entertainment or as much as today. Proverbial if there is a play station and nintendo at that time, maybe they prefer the game than climbing area nut.

In the Dutch East Indies era, people who followed the climbing game of area fighting for objects hanging on it such as shirts, pants, etc., which at that time the object is a luxury for the natives.

Indigenous people who fight each other, then fell because the slippery climbing slippery pole trees it is very funny for the population of the Dutch East Indies, especially the elite like the Europeans, seeing the natives who are willing to fight each other for something that is not meaningful in their eyes.

How to play

The procedure in the game of climbing climbing slippery pole actually has not changed since the first. It’s just that, along with the times, the prizes that hang on the top of the climbing slippery pole stem also grow. Nowadays, there are several area climbing races that hang prizes in the form of televisions, fans, and some other electronic goods at the top of the climbing slippery pole stem.

A high climbing slippery pole tree trunk is plugged into the ground with a very deep depth to ensure that the climbing slippery pole tree will not fall / shake when it is climbed by the competitors. The soil around the climbing slippery pole stem that is plugged in must be soft so that when the participant falls it will not cause a fatal accident. Therefore, if the soil is used hard, usually the organizers will provide mud around it. In some places, there are also area hiking races that are held around the river / river. The trunk of betel tree used is plugged into the river / river base.

Previously, the trunk of climbing slippery pole  tree that was plugged was given oil / lubricant so that the participants are not easy to get to the top. Participants consisting of a group of teams (one team usually 5-6 people depending on the height of the betel nut used) will be hand in hand to climb the trunk of the betel tree. Not only cooperation in a team is required, but it also takes the mind to really get to the top.

Social Values ​​and Humanity

Although there are some parties who disagree with this game because it is considered injurious human values, but at least this game can teach a few things for each participant. To win this game requires hard work and high unyielding spirit. Not only that, the cohesiveness among the participants in the team is also needed to win this game.