Returning to one’s hometown, known as mudik, or homecoming, has become a cherished tradition among Muslims in Indonesia ahead of Eid al-Fitr. Reuniting with family members, relatives, and childhood friends makes the journey all the more joyful. However, Eid homecoming travel requires excellent physical condition, especially for those driving private vehicles. Roads are often congested with heavy traffic, and the long distances traveled can be exhausting.
A sports physiology lecturer at the Faculty of Medicine, Public Health, and Nursing at Universitas Gadjah Mada (FK-KMK UGM), Dr. dr. Zaenal Muttaqien, AIFM, offers guidance on maintaining fitness during mudik so that the time spent with loved ones can be enjoyed to the fullest. Zaenal emphasized that physical preparation cannot be done instantly. Ideally, the body should be prepared well in advance before departure.
“Preparing for mudik is not something you do one or two weeks beforehand. Ideally, about six months prior, the body should begin training to build stamina and ensure full readiness,” he explained on Tuesday (3/17).
He also noted that sitting in a static position for just one hour during travel is enough to cause joint stiffness, particularly in the knees and back. Therefore, the public is encouraged to begin “warming up” their bodies through regular light exercise.
“Exercise should consider frequency, intensity, duration, and type. It can be done three times a week for 30–40 minutes, with the type of exercise best suited to the individual,” he added.
Zaenal explained that the human body has two organs that function as anti-gravity pumps: the calf muscles and the respiratory muscles. He noted that prolonged sitting increases blood pooling in the lower body, which can cause swelling in the legs. As a result, the return of blood to the heart and brain is reduced, leading to dizziness, blurred vision, and loss of concentration. To address this, Zaenal recommends taking two minutes to move and regulate breathing patterns.
“Move your feet to help pump the pooled blood in the calves upward. Then, adjust your breathing pattern. Take a deep breath and exhale slowly. This effort will help draw more blood back to the heart and brain,” he explained.
In addition to muscle and joint issues, fatigue factors during mudik travel must also be considered. Zaenal emphasized the importance of maintaining proper nutrition and hydration during the month of Ramadan. He also explained why excessive eating and drinking can trigger drowsiness, which can be dangerous if not managed properly. According to Zaenal, a full stomach requires a greater blood supply for digestion. As a result, the supply of blood and oxygen to the brain decreases, leading to drowsiness.
“So, eat and drink in moderation, do not overdo it,” he stressed.
Zaenal concluded that mudik is a long-awaited moment of togetherness. Therefore, physical preparation is essential to ensure that no precious moments with loved ones are missed.
“Preparing the body is crucial. With stretching, balanced nutrition, and sufficient rest, mudik can be undertaken comfortably and safely,” he concluded.
Author: Diyana Khairunnisa
Editor: Gusti Grehenson
Post-editor: Zabrina Kumara
Photo: Freepik