Jalan Kaki 30 Menit Apakah Cukup untuk Menjaga Kesehatan?

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Jalan Kaki 30 Menit Apakah Cukup untuk Menjaga Kesehatan?
Ilustrasi jalan kaki. Credits: Freepik

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Jalan kaki merupakan salah satu bentuk olahraga yang mudah dilakukan dan memberikan banyak manfaat bagi kesehatan. Dengan hanya bermodalkan sepatu yang nyaman, jalan kaki dapat dilakukan di mana saja, baik di sekitar rumah, taman, atau tempat kerja.

Tidak semua orang memiliki waktu luang yang cukup untuk berolahraga secara intens. Banyak yang hanya bisa menyisihkan sekitar 30 menit setiap hari untuk berjalan kaki. Namun, apakah waktu singkat ini cukup untuk menjaga kesehatan?

 

Manfaat Kesehatan Jalan Kaki 30 Menit

Banyak penelitian menunjukkan bahwa jalan kaki selama 30 menit setiap hari dapat memberikan berbagai manfaat kesehatan, di antaranya:

Meningkatkan kesehatan jantung

Meskipun hanya 30 menit per hari, berjalan kaki secara rutin dapat meningkatkan denyut jantung dan melancarkan peredaran darah. Aktivitas ini dapat menjaga elastisitas pembuluh darah, menurunkan tekanan darah, serta mengurangi risiko penyakit jantung.

Mengontrol berat badan

Jalan kaki mungkin bukan aktivitas yang membakar kalori sebanyak olahraga intensitas tinggi. Namun, 30 menit jalan kaki dapat membantu membakar sekitar 100-150 kalori, tergantung pada berat badan dan kecepatan berjalan.

Baca Juga: Lebih Baik Mana, Jalan Kaki Pagi Hari atau Malam Hari?

Jalan kaki secara rutin dapat menurunkan risiko penyakit kronis seperti diabetes tipe 2 dan kanker. Penelitian menunjukkan bahwa aktivitas sedang, termasuk jalan kaki dapat meningkatkan sensitivitas insulin yang sangat penting dalam menjaga kadar gula tetap stabil.

Memperbaiki suasana hati dan mengurangi stres

Jalan kaki terbukti memiliki efek positif pada kesehatan mental. Selama jalan kaki, tubuh akan melepaskan hormon endorfin yang berperan dalam meningkatkan suasana hati dan mengurangi stres. Aktivitas ini tidak hanya memberikan kesempatan untuk bersantai dan merenung, tetapi juga efektif dalam mengurangi kecemasan.

Baca Juga: Cara Jalan Kaki di Atas Treadmill Agar Berat Badan Turun

 

Apakah Jalan Kaki 30 Menit Cukup untuk Menjaga Kesehatan?

Cukup atau tidaknya durasi 30 menit dalam olahraga jalan kaki tergantung pada tujuan dan kondisi kesehatan Anda. Ada beberapa faktor yang memengaruhi cukup atau tidaknya durasi berjalan 30 menit, di antaranya:

Tujuan kebugaran

Jika tujuan utama Anda berolahraga dengan jalan kaki adalah menjaga kesehatan dan keseimbangan tubuh, maka durasi 30 menit per hari sudah cukup. Namun, jika Anda ingin menurunkan berat badan secara signifikan, Anda mungkin perlu mengombinasikan jalan kaki dengan latihan fisik lainnya atau meningkatkan durasinya.

Tingkat intensitas

Tingkat intensitas jalan kaki juga berperan dalam manfaat yang didapat. Jalan kaki dengan intensitas sedang hingga cepat memberikan hasil yang lebih baik dibandingkan jalan santai.

Anda bisa mencoba berjalan dengan kecepatan 4-6 km per jam untuk meningkatkan kebugaran kardiovaskular dan membakar lebih banyak kalori. Jika ingin menambah intensitas, pertimbangkan untuk berjalan di rute yang memiliki tanjakan atau menggunakan alat treadmill dengan pengaturan kemiringan.

Kondisi kesehatan

Jika Anda memiliki kondisi kesehatan tertentu, penting untuk berkonsultasi dengan dokter sebelum memulai rutinitas olahraga, termasuk jalan kaki. Untuk masalah seperti cedera sendi atau gangguan jantung, disarankan untuk tidak berolahraga secara berlebihan dan memilih latihan ringan yang sesuai dengan kemampuan fisik Anda.

 

Cara Memaksimalkan Manfaat Jalan Kaki 30 Menit

Jika Anda hanya memiliki waktu 30 menit untuk berjalan kaki, Anda bisa memaksimalkan manfaatnya dengan beberapa cara berikut:

  • Memilih rute menarik untuk membuat aktivitas jalan kaki lebih menyenangkan, seperti taman atau area dengan pemandangan yang indah. 
  • Menggunakan sepatu yang nyaman dan menjaga postur tubuh untuk mencegah cedera.
  • Meningkatkan kecepatan atau jarak tempuh secara bertahap.
  • Menambah tantangan dengan tanjakan atau berjalan di atas permukaan yang tidak rata untuk meningkatkan pembakaran kalori.
  • Cobalah untuk berjalan cepat selama beberapa menit dan kemudian kembali ke kecepatan normal.
  • Gunakan gerakan tangan yang aktif saat berjalan untuk melibatkan lebih banyak otot dan meningkatkan pembakaran kalori.

 

Untuk memastikan tujuan Anda berolahraga sesuai dengan kondisi kesehatan dan tujuan kebugaran, sebaiknya konsultasikan dengan dokter atau ahli profesional. Anda juga bisa memanfaatkan layanan konsultasi kesehatan pada aplikasi Ai Care dengan mengunduhnya melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 1 November 2024 | 11:52
Tags : jalan kaki olahraga low impact manfaat olahraga jalan cepat

Better Health Channel. Walking for good health. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health 

Rachel MacPherson, BA, CPT (2023). What Happens to Your Body When You Walk 30 Minutes Per Day. Available from: https://www.verywellfit.com/walking-30-minutes-per-day-7969716 

American Diabetes Association. Blood Glucose and Exercise. Available from: https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise 

Jill Corleone, RD (2024). Walking for Weight Loss: How to Burn More Calories and Lose Weight. Available from: https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706 

Malia Frey, MA, ACE-CHC, CPT (2024). How Long Should You Work Out Every Day?. Available from: https://www.verywellfit.com/how-long-should-i-work-out-3495483 

Edward R. Laskowski, M.D. (2023). How much should the average adult exercise every day?. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916 

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      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
    • single-post-healthpedia.blade.php#37mydatabase2.86msselect * from `users` where `users`.`id` = 20 limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.86msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10347 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10347
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.64msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10099 and `categories`.`deleted_at` is null
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      • 0: 10099
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.73msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9374 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9374
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.86msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9193 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9193
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.82msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 3435 and `categories`.`deleted_at` is null
      Bindings
      • 0: 3435
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.85msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 1554 and `categories`.`deleted_at` is null
      Bindings
      • 0: 1554
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.85msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 1263 and `categories`.`deleted_at` is null
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.93msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8972 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8972
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 1157
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.86msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 2061 and `categories`.`deleted_at` is null
      Bindings
      • 0: 2061
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 5677
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:111
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:53
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:54
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:55
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:156
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • menu_hover.blade.php#221mydatabase890μsselect * from `booklets` where `is_published` = 1 order by `id` desc limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:221
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
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      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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        #12025-05-18 02:31:42GET/gaya-hidup/jalan-kaki-30-menit-apakah-cukup-untuk-menjaga-kesehatan31238131