First, read the English article below.

Exercise has a stimulating effect, and can help you stay awake. The effects of exercise can also last several hours. When you know that you will need to stay awake for a long period, try some vigorous physical activity ahead of the time when you think you will start to feel tired. You can also try brief exercises while staying awake. A few jumping jacks or pushups every now and then, for instance, can help reinvigorate you. A short walk increases your oxygen intake to your brain and muscles, giving you energy and helping you stay awake. The effects of walking can last for several hours, so try taking a 10 minute walk every two hours when you want to stay awake. You can reap these benefits whether you walk indoors or outdoors. Getting plenty of oxygen contributes to physical energy and mental alertness. If you are trying to stay awake, periodically try one of these breathing exercises for a boost:  Sit up straight. Put one hand on your belly and the other on your chest. Inhale deeply through your nose. You should feel the hand on your belly raise, but the hand on your chest should not move. Breathe out slowly, with your mouth barely open. Use your hand on your belly to push air out, if you want. Repeat this exercise ten times. Quickly inhale and exhale through your nose (about three breaths a second), keeping your mouth closed. Then breathe normally. Repeat this process for fifteen seconds or more. 

Now, please write a short abstract for it in Indonesian. Abstract:
Berolahragalah sebelum begadang. Berjalan-jalanlah sebentar. Cobalah olahraga pernapasan.