Setelah tanggal 7 April 2025 aku menjalani rutinitas ku seperti biasa, berangkat ke tempat magang bersama tara setiap hari-nya dan yang membuat berbeda adalah sekarang aku telah berpacaran dengan Cutina HEHEHHE. Setiap bertemu dengan Cutina di tempat magang aku selalu merasa seperti akward, biasanya sih aku orang yang humoris saat berada dengan orang yang dekat denganku tapi saat hari-hari pertama kali ber-pacaran dengan Cutina, entah aku harus bersikap bagaimana dengannya, apakah harus bersikap cool atau aku harus bersikap seperti biasa saja. Saat itu, aku merasa hubungan kita yang tahu hanyalah kita sendiri dan semua orang tau-nya kita masih berpacaran main-main. Hingga suatu ketika guru pamong aku, dimana dia yang aku jadikan alasan untuk menembak pacaran main-main dengan Cutina, dia bilang kepadaku "sepertinya kamu dengan Cutina tidak seperti pacaran" kemudian aku menjawab "kok bisa pak?" dan beliau menjawab "seharusnya kalo emang kalian ber-pacaran, harusn...
Many of us think that living a healthy life requires expensive costs or heavy, exhausting workouts at the gym. To be honest, I used to think the same way. Every morning, I watched my 57-year-old mother routinely go for a morning walk as physical preparation to build her stamina for her upcoming trip to Mecca. As a young person, I couldn't help but wonder: how effective is walking for our bodies, really? Doesn't it feel kind of useless if we don't go jogging or running instead? However, a major study led by researcher Lili Liu and published in the National Library of Medicine recently shattered my doubts. It revealed a shocking fact: when it comes to walking, speed is actually far more important than duration or the type of exercise.
Source: https://pubmed.ncbi.nlm.nih.gov/40744164/
The main strength that makes this study so credible and trusted in the scientific world is its incredibly long tracking period—over 16 years. The researchers did not rush to conclusions within a few months. Instead, they truly observed the lives of tens of thousands of participants, with a median follow-up time of 16.7 years. In health science, a tracking duration of over a decade is crucial to avoid statistical bias. Through this 16-year proof of time, the researchers could ensure that the health benefits gained were genuinely because of the routine walking habit, not just a coincidence or a temporary health condition.
Source: https://pubmed.ncbi.nlm.nih.gov/40744164/
The results of this 16-year long-term analysis bring a stunning conclusion about our body's efficiency. Walking fast at a constant pace for just at least 15 minutes a day can cut the risk of all-cause mortality by nearly 20%. This number stands in sharp contrast to the habit of slow or casual walking; even when someone walks casually for more than 3 hours a day, the reduction in mortality risk is only about 4%. Interestingly, the protective benefit of fast walking is independent. This means the positive effect still works optimally for the body, regardless of whether we are active in other leisure-time physical activities or not. So, for older parents like my mom, walking is not useless at all, as long as the pace is changed to be more energetic.
This research opens our eyes to the fact that to get a tough body, we must dare to increase the intensity, not just add to the duration or force ourselves to do heavy exercises that risk triggering joint injuries. Exercising casually for a long time often gives a false sense of comfort, even though our bodies need a real physical challenge to stimulate the heart and lungs optimally. By increasing our movement intensity—such as changing a casual walk into a fast walk that leaves us slightly breathless—we are forcing the cardiovascular system to adapt, become stronger, and become more efficient at fending off various chronic diseases.
Starting today, maybe we can change the way we move by focusing on the quality of its intensity. Every time you take a step—whether you are walking down the office corridor, accompanying your parents for physical training, or intentionally setting aside time in the afternoon—pace your steps faster than usual until your heart rate increases a little. Do not waste hours on physical activities that are too passive if you can get much greater health protection in just a short time. Setting aside 15 minutes every day for intense and energetic exercise is the best investment and the most scientific shortcut we—and the parents we love—can choose to achieve a long and quality life.
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