{"id":29301,"date":"2024-03-20T17:47:12","date_gmt":"2024-03-20T09:47:12","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=29301"},"modified":"2026-03-09T14:13:15","modified_gmt":"2026-03-09T06:13:15","slug":"bahaya-bersukan-waktu-malam","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/bahaya-bersukan-waktu-malam\/","title":{"rendered":"Bahaya Bersukan Waktu Malam"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"29301\" class=\"elementor elementor-29301\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b92652c e-con-full e-flex e-con e-parent\" data-id=\"b92652c\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1046a6 elementor-widget elementor-widget-text-editor\" data-id=\"a1046a6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Kini, bersukan pada waktu malam seakan telah menjadi trend yang diamalkan oleh kebanyakan daripada kita.<\/p><p>Berlari, bermain badminton dan bola sepak antara aktiviti yang sering dilakukan oleh kita pada sebelah malam.<\/p><p>Malah, ada yang melakukan aktiviti itu pada waktu larut malam.<\/p><p>Namun begitu, ada dakwaan yang mengatakan bersukan pada waktu malam sebenarnya berbahaya.<\/p><p>Ini kerana, malam adalah waktu untuk tubuh berehat setelah seharian melakukan pelbagai aktiviti.<\/p><p>Ketua Perkhidmatan Perubatan, Pakar Perunding Perubatan Dalaman &amp; Pakar Kardiologi Intervensi di <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/hospitals\/klang\/\">Hospital Columbia Asia &#8211; Klang<\/a>, <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/doctors\/dr-shahrul-zuraidi-bin-idris\/\">Dr. Shahrul Zuraidi Idris<\/a> berkata, jika tidak dikawal dengan baik, sukan lasak, berat dan berintensiti tinggi pada waktu malam boleh membahayakan seseorang.<\/p><p>Menurutnya, jika sukan malam dilakukan 90 minit sebelum waktu tidur, badan akan merembeskan hormon adrenalin yang menyebabkan kadar degupan jantung menjadi laju.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef21846 elementor-widget elementor-widget-spacer\" data-id=\"ef21846\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column 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class=\"elementor-element elementor-element-4110683 elementor-widget elementor-widget-image\" data-id=\"4110683\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-2-1.jpg\" class=\"attachment-full size-full wp-image-29317\" alt=\"Gangguan waktu tidur dan rentak circadian\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-2-1.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-2-1-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-2-1-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d84be54 elementor-widget elementor-widget-spacer\" data-id=\"d84be54\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7814477 elementor-widget elementor-widget-text-editor\" data-id=\"7814477\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cIni akan meninggikan kadar pengaliran darah dalam otot-otot dan akhirnya mengganggu tidur yang cukup.&#8221;<br \/><br \/>\u201cSelain itu, waktu tidur yang disyorkan untuk orang dewasa adalah sekitar tujuh hingga sembilan jam dan kekurangan tidur akan mengganggu rentak circadian.&#8221;<br \/><br \/>\u201cRentak circadian merujuk kepada kitaran semula jadi dalam tubuh manusia yang mengawal pelbagai proses biologi.&#8221;<br \/><br \/>\u201cMisalnya, tidur dan bangun serta suhu badan dan hormon yang mengikuti kitaran sekitar 24 jam,\u201d katanya.<br \/><br \/>Dr. Shahrul Zuraidi berkata, kesannya akan menyebabkan keadaan fizikal dan mental seseorang terganggu.<br \/><br \/>Kesan buruk boleh berlaku terutamanya apabila melibatkan sukan bola sepak berintensiti tinggi yang dimainkan pada lewat malam.<br \/><br \/>Bermain bola sepak sehingga lewat malam akan mengganggu waktu tidur serta rentak circadian seseorang.<br \/><br \/>Tabiat minum, makan dan merokok di kedai makan sehingga lewat malam setelah bersukan juga adalah antara perkara yang perlu dielakkan.<br \/><br \/>Mengulas lanjut, Dr. Shahrul Zuraidi memaklumkan, ada juga sukan yang boleh dilakukan pada sebelah mala<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42552e0 elementor-widget elementor-widget-spacer\" data-id=\"42552e0\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f4bc70 e-con-full e-flex e-con e-child\" data-id=\"6f4bc70\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[{&quot;_id&quot;:&quot;ec7c150&quot;,&quot;jet_parallax_layout_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;jet_parallax_layout_speed&quot;:{&quot;unit&quot;:&quot;%&quot;,&quot;size&quot;:50,&quot;sizes&quot;:[]},&quot;jet_parallax_layout_type&quot;:&quot;scroll&quot;,&quot;jet_parallax_layout_direction&quot;:null,&quot;jet_parallax_layout_fx_direction&quot;:null,&quot;jet_parallax_layout_z_index&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x&quot;:50,&quot;jet_parallax_layout_bg_x_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_x_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y&quot;:50,&quot;jet_parallax_layout_bg_y_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_y_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size&quot;:&quot;auto&quot;,&quot;jet_parallax_layout_bg_size_tablet&quot;:&quot;&quot;,&quot;jet_parallax_layout_bg_size_mobile&quot;:&quot;&quot;,&quot;jet_parallax_layout_animation_prop&quot;:&quot;transform&quot;,&quot;jet_parallax_layout_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;]}]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1700fea elementor-widget elementor-widget-image\" data-id=\"1700fea\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-1-3.jpg\" class=\"attachment-full size-full wp-image-29316\" alt=\"Senaman ringan seperti yoga.\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-1-3.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-1-3-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/03\/ha-bahaya-bersukan-1-3-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a510b4 elementor-widget elementor-widget-spacer\" data-id=\"9a510b4\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20b1f26 elementor-widget elementor-widget-text-editor\" data-id=\"20b1f26\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cSukan berintensiti rendah ke sederhana boleh dilakukan pada waktu malam. Contohnya, yoga, senaman regangan badan, berjalan kaki, berbasikal atau berenang.&#8221;<\/p><p>\u201cAngkat berat yang melibatkan beban ringan atau sederhana juga boleh dipraktikkan,\u201d jelasnya.<\/p><p>Sementara itu, dia menjelaskan, setiap daripada kita harus menjadikan aktiviti bersukan sebagai satu amalan.<\/p><p>Ini kerana, ia mempunyai manfaat yang baik untuk tubuh badan seperti menurunkan tekanan darah serta merendahkan kadar kolesterol LDL.<\/p><p>\u201cSelain itu, amalan ini dapat menurunkan berat badan dan indeks jisim badan.&#8221;<\/p><p>\u201cMengurangkan risiko penyakit kronik seperti kencing manis, <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/penyakit-jantung-koronari-hindarinya-sebelum-terlambat\/\">sakit jantung<\/a>, angin ahmar dan pelbagai jenis sakit kanser,\u201d katanya.<\/p><p>Dalam perubatan, seseorang itu digalakkan untuk melakukan senaman terutamanya aktiviti aerobik sekurang-kurangnya 150 minit setiap minggu. Bagaimanapun, Dr. Shahrul Zuraidi berkata, tiada waktu khusus untuk bersenam.<\/p><p>\u201cAkan tetapi, aktiviti sukan lasak dan berintensiti tinggi sangatlah tidak digalakkan pada lewat malam terutamanya sekitar 90 minit sebelum waktu tidur,\u201d terangnya.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de6333a elementor-widget elementor-widget-spacer\" data-id=\"de6333a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dcc2c35 elementor-widget elementor-widget-text-editor\" data-id=\"dcc2c35\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Artikel ini disiarkan oleh <a href=\"https:\/\/www.kosmo.com.my\/2024\/02\/23\/bahaya-bersukan-waktu-malam\/\">Kosmo Online, 23 Februari 2024.<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kini, bersukan pada waktu malam seakan telah menjadi trend yang diamalkan oleh kebanyakan daripada kita.<\/p>\n","protected":false},"author":2,"featured_media":29318,"template":"","topic":[160,156],"language":[135],"class_list":["post-29301","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-cardiology","topic-internal-medicine","language-bm"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - 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