First, read the English article below.

In order to do a vigorous-intensity workout, you’ve got to work pretty hard. Whichever activity you choose should make you sweat, elevate your heart rate, and make you think, “wow, this is tough!” Work out for a minimum of 30 minutes at least 3 times per week. This type of exercise has been shown to significantly reduce inflammation. Examples of vigorous activities include going for a run or a fast bike ride, swimming laps, doing aerobic dancing, or hiking uphill. If you’ve never really exercised before or have a condition that keeps you from doing vigorous activity, go for a lighter workout that lasts at least 30 minutes. Even moving a little bit each day will help bring down your inflammation. Push yourself until you feel like you’ve reached the point of, “ok, this is hard, but I’m not struggling yet.” Go for a walk around the block at a brisk pace or sign up for a water aerobics class. Yoga nidra is a type of yoga practice that involves suspending yourself between wakefulness and sleep. It should help you feel complete mental and physical relaxation. In at least 1 study, doing this activity significantly reduced elevated ESR levels. To do yoga nidra:  Lie flat on your back on a mat or other comfortable surface. Listen to the voice of your yoga instructor (download an app or find an audio recording or video if you can’t find a yoga studio that offers this practice). Allow your breath to flow naturally in and out of your body.  Do not move your body during the practice. Allow your mind to float from point to point, staying aware without concentrating. Achieve “sleep with a trace of awareness.” These foods contain a harmful type of cholesterol (LDL) that can cause inflammation in the body. This inflammation may also raise your ESR level. In particular, avoid french fries and other fried food, white bread, pastries, soda, red and processed meat, and margarine or lard. These options all form the basis of a healthy diet, along with lean meats like chicken and fish. There are also some specific... 

Now, please write a short abstract for it in Indonesian. Abstract:
Jika memungkinkan, lakukan olahraga berat secara rutin. Cobalah melakukan latihan ringan sampai sedang. Lakukan latihan yoga nidra selama 30 menit per hari. Hindari makanan olahan yang mengandung gula tambahan. Perbanyak konsumsi buah-buahan, sayuran, dan minyak tak jenuh. Tambahkan herba seperti oregano, cayenne, dan basil ke dalam masakan. Konsumsi cairan sebanyak mungkin setiap harinya.