Laurentius Noer Andoyo

STIKI - Malang

andoyo@stiki.ac.id

HIDDEN MODERN HEALTH PROBLEMS AND CROUCHING TRADITIONAL

EXERCISE SOLUTIONS OF COMPUTER USERS

CHI UX Indonesia Conference - 2015 CLARITY Hotel – BANDUNG, 8 – 10 APRIL 2015

Lidia Sandra

UKRIDA - Jakarta

lidia.sandra@ukrida.ac.id

website : www.luando08.wordpress.com

Inspired by the wonderful film

the paper Title :

HIDDEN MODERN HEALTH PROBLEMS AND CROUCHING TRADITIONAL EXERCISE SOLUTIONS OF COMPUTER USERS

Starring:

Chow Yun-fat – Michelle Yeoh

Part 1: HIDDEN MODERN HEALTH PROBLEMS

http://www.natsoc.org.au/our-projects/biosensitivefutures/part-4-facts-and-

principles/human-health-issues/diseases-of-modern-civilisation

The biggest enemy of modern people is called „Disease of Civilization‟, caused by the

changes in behavior due to the advancement of technology and bad life style

http://tekno.kompas.com/read/2014/11/24/07430087/Pengguna.Internet.Indonesia.Nomor.Enam.Dunia?utm_source=WP&utm_medium=box&utm_campaign=Ktkwp

INTERNET USERS 2015 ?

approximately TOTAL INDONESIAN’S COMPUTER USERS with 3 hours/day > 40 JUTA

so 1 AMONG 6 INDONESIAN’S IS A REAL COMPUTER USERS …!!!

and may be 1 among 25 Indonesian’s is a

The population of Indonesia is estimated

at 252,812,245 as of July 1 2014. Indonesia's population is equivalent to 3.49% of

the total world population. Indonesia ranks

number 4 in the list of countries by population.

hidden HEALTH PROBLEMS for modern computer user :

PHYSICAL DISORDER, RSI (REPETITIVE STRAIN INJURIES)

MSD (Musculo Skeletal Disorders)

CVS (Computer Vision Syndromes)

MENTAL DISORDERS, frequent headaches, insomnia, loss of appetite (anorexia), impaired digestion (dyspepsia), depression, high blood pressure, heart disease, and many other diseases…

Cause of RSI …. ?

1. ERGONOMIC factors 2. ATTITUDE factors

1. ERGONOMIC factors

ERGONOMIC is the scientific discipline concerned with the understanding of interactions

among humans and other elements of a system, data and methods to design in order to

optimize human well-being and overall system performance.

2. ATTITUDE factors

BAD RIGHT

Part 2: CROUCHING TRADITIONAL EXERCISE SOLUTIONS

“There is nothing new under the sun” The Book of Ecclesiastes (1:9 ) .

To overcome the impact of modernization, the solution is thinking “backward” to old concepts

of the ancestors.

Solution, inexpensive, quick but effective way to over-come the

computer user health problems is socializing the ASK (“Aman dan

Sehat berKomputer”) (="Safe and Healthy Computing") program.

Activities undertaken by ASK‟s trainees are a set of exercises, relaxations and self-

massages (acupressure) at certain acupoint. All those practical and simple exercises can

then be performed routinely every day or inserted in the break-time of daily activities.

The Goal : integrating exercises as U’r Life Style

Aman dan Sehat berKomputer (ASK) program

ASK’s material selected mainly from the wealth of Chinese Traditional

Exercise that has been widely recognized and trusted internationally, such

as: Taiji Quan, Wu Qin Zi, Ba Duan Jin, Zhineng Qigong and many others.

THE HISTORY OF FITNESS

Throughout prehistoric time, the quest for fitness was driven by a need to survive

through the arduous tasks of hunting and gathering.

Today, humans also need to maintain their health in daily work in the modern

world that has greatly influenced by technology.

Strong based on Chinese Medicine and Philosophy, including the theory of Yin-Yang, the Five Elements (Wu-xing), the Meridian Qi system (Jingluo), Zang Fu organ theory and many others.

The exercise that have the most libraries (books, DVD, Googling)

Through social-media could easily communicate with a lot of practitioners who are scattered around the world.

the wealth of Chinese Traditional Exercise

…. In trying to be a bridge between the Qigong and Taiji master

and computer society …..

Traditional Chinese Medicine – TCM

Traditional Chinese Medicine (TCM) is the practice of traditional medicine has developed over

several thousand years. The practice of medicine including herbal medicine, acupuncture, Tui

Na massage, diet therapy, exercise (Qigong and Taiji), to astrology (Fengshui). This treatment

is also known as EASTERN MEDICINE science.

TCM believes that all processes in the human body touch and interact with the nature.

Therefore, the disease is caused by disharmony between the nature inside and outside the

body. Symptoms of imbalance is used in the understanding, treatment, and prevention of

disease.

Sumber: http://id.wikipedia.org/wiki/Pengobatan_tradisional_Tionghoa

WESTERN vs EASTERN Medicine

WESTERN EASTERN

Deductive - topdown

problem : disease

Change environment

curative

Sectoral

Kill – surgery, chemo

Inductive - bottomup

problem : un-balance

Adapt environment

preventive

Holistic

Re-generatetic

EASTERN medicine vs WESTERN medicine

Our body is like a house ... The house will be slum with age ...

One moment clogged drains!

dirt accumulates … disposal of the water is not smooth….

this is a disease ….. !!!

A well maintained old House is more awesome than all younger new home !

steps of ASK - “Aman dan Sehat berKomputer” program

PHASE 1: 1. PREPARATION collecting a maximum of 50 participants

2. KUESIONER 1: analyzing user health problems which

contains questions about the state of ergonomics and

behavioral habits of their work - obtained from

observations typically found in each company.

3. PRESENTATION explaining the potential hazard to the

user's health via website and direct presentation.

4. TESTING evaluating the level of understanding.

PHASE 2: 1. ODT TRAINING the main activites, conducted for 3 days.

2. KUESIONER 2: evaluation & deepening training materials.

CULTIVATING ASK PROGRAM DO EXERCISE IN DAILY ROUTINE AND DURING BREAK-TIME

ODT = Olah Diri Tradisional = Traditional Exercises

INDONESIA BERBUDAYA K3 tahun 2015 "Culturing Indonesia in Occupational Safety and Health 2015"

Keputusan Menakertrans nomor: Kep.372/MEN/XI/ 2009

include dairy-Exercise as U’r Life Style

Dengan melakukan LATIHAN setiap hari, kita memelihara Kesehatan Raga-Jiwa yang Seger-Waras, kita akan menjadi manusia yang dapat di-ANDAL-kan ……

selalu SIAP …… , sehingga akan lebih BERGUNA ……. !!!

ASK - “Aman dan Sehat berKomputer” program

The ASK exercises:

The Eyes exercises

The Arm exercises

The Leg exercises

OTOT MATA

1. LATIHAN MATA

Bagi yang berkaca-mata lepaskan dulu. Duduklah dengan sikap yang benar dan rileks arahkan

pandangan mata jauh lurus kedepan. Setelah tenang lakukan langkah berikut secara pelan-2:

1. Persiapan

Tutuplah dengan keras kedua mata, kemudian buka mata lebar-2.

Lakukan tutup-buka mata itu 3 x. Gosok kedua telapak tangan pelan-2, setelah hangat

tempelkan pada kelopak mata sekitar 3 menit.

LAKUKAN SAAT BREAKING-TIME

20 – 20 - 20

1. LATIHAN MATA - continued

2. Menyapu Awan Memutar Rembulan

Pandangan jauh lurus kedepan, kepala tegak dagu ditarik sedikit kedalam, tahan sejenak.

Dengan posisi wajah tetap menghadap kedepan, melirik pelan-2 menyapu datar ke-kiri

sampai se-olah-2 melihat telinga kiri, tahan sejenak. Dilanjutkan pelan-2 menyapu datar ke-

kanan sampai se-olah-2 melihat telinga kanan, tahan sejenak. Lakukan sapuan mata

mendatar kiri-kanan ini 3 x berturut-turut.

Setelah itu pelan-2 menyapu vertikal ke-atas sampai se-olah-2 melihat ubun-2, tahan

sejenak. Dilanjutkan pelan-2 menyapu ke-bawah sampai se-olah-2 melihat telapak kaki,

tahan sejenak. Lakukan sapuan mata vertikal atas-bawah ini 3 x berturut-turut.

Kemudian mulai dari atas, dengan usaha maksimum, pelan-2 putar pandangan mata

berlawanan arah jarum jam 3 x. Tahan sejenak. Dilanjutkan pelan-2 putar pandangan mata

searah jarum jam 3 x. Tahan sejenak.

3. Penutupan

Tutup mata dan tempelkan telapak tangan ke mata – tunggu 3 menit, lalu lepaskan pelan-2.

2. PIJAT MATA – SEGARKAN KEPALA http://luando08.wordpress.com/mata/bilas-mata-servis-kepala/

PIJAT MATA :

Gosok kedua telapak tangan, setelah hangat tempelkan pada

kelopak mata sekitar 3 menit. Tepuk kelopak mata 3 X.

Pijat pelan-2 dengan jari telunjuk berturut-turut titik acupoint mata

mulai dari GB1 – TB23 – YUYAO – BL2 – BL1 – ST1 – QIUHOU

kemudian lanjutkan dengan menekan lintasan urutan diatas

melingkari mata. Lakukan lintasan lingkar ini 3 X. Dilanjutkan dengan

pijatan menelusuri kedua sisi hidung, turun sampai di kedua sudut

bawah hidung Li20 – Ying Xiang; Tekan Ying Xiang 3 X.

SEGARKAN KEPALA :

MERAUP WAJAH - Kembali gosok kedua telapak tangan. Raupkan kedua telapak tangan di

wajah, mulai dari pipi sampai ke dahi 3 X.

MENYISIR RAMBUT – Gunakan kedua telapak tangan dengan jari-jari terbuka membentuk

sisir menyisir rambut dari depan kebelakang 3 X.

MEMIJAT PELIPIS - Letakkan kedua pergelangan tangan dipelipis dan tekanlah pelan-pelan

sambil diputar.

MEMIJAT TELINGA - Telinga seperti Telapak Kaki / Tangan atau Tulang Punggung adalah

peta refleksi seluruh tubuh. Dengan secara sembarang memijat dan menekan-nekan telinga

= memijat seluruh tubuh.

MENGETUK YU ZHEN - Tutuplah telinga dengan kedua telapak tangan, ujung jari tengah

menekan Yu Zhen dibelakang kepala . Ketuk Yu Zhen dengan tetap menutup telinga. Akan

terdengar seperti memukul Genderang. Ketuklah 24 X.

MENGGOSOK LEHER – Dengan telapak tangan menyatu jari-jari bersilangan dibelakang

leher gosoklah leher pelan-pelan untuk melancarkan peredaran darah dan Qi ke kepala.

Akhiri latihan ini dengan menutup telapak tangan di kelopak mata dan akhirnya pusar.

3. JIN JI DU LI Golden Rooster stands on one leg

PENGENALAN

Latihan klasik sederhana ini bermaksud untuk menguatkan dan melatih sistem

keseimbangan kita. Hanya berdiri rileks dengan satu kaki selama 10 hitungan

sambil memejamkan mata. Kalau rajin mengerjakan setiap hari, latihan ini akan

menyembuhkan hipertensi, gula, darah tinggi, diabetes, gangguan pada leher

dan tulang punggung dan juga ampuh untuk mencegah kepikunan dan

insomnia.

SUMMARY :

Currently in Indonesia is estimated to have 40 million Users of computer users who

work using computers more than 3 hours/day (Netizen).

The health of the computer user that has not been a lot of attention.

Although the K3 is already applied in Indonesia, attention to safety and health for

workers computer user does not exist.

This research intends to offer an inexpensive solution programs ASK, which is used the

traditional excercise.

ASK pogram is also in line with the program that has been proclaimed Government in

2009: "Culturing Indonesia in Occupational Safety and Health 2015“.

Such as the existence of Senam Tera Indonesia which known among Indonesian,

especially among the elderly, ASK expected could also take heart Indonesian’s

computer users society.

Laurentius Noer Andoyo

STIKI - Malang

andoyo@stiki.ac.id

HIDDEN MODERN HEALTH PROBLEMS AND CROUCHING TRADITIONAL

EXERCISE SOLUTIONS OF COMPUTER USERS

There are many hidden health problems for modern computer user, but DON’T WORRY …

there are also many traditional exercises that crouch against the problems.

Lidia Sandra

UKRIDA - Jakarta

lidia.sandra@ukrida.ac.id

Website : www.luando08.wordpress.com

mohon doa restu dan dukungan para peserta konferensi yang terhormat, bagi :

SOSIALISASI PEMBUDAYAAN PROGRAM ASK – Aman dan Sehat berKomputer TRADITIONAL EXERCISES AS A PRACTICAL SOLUTION

IN HEALTH PROBLEMS FOR COMPUTER USERS team KARSA-PAWITRA – Malang, 27 Nopember 2014