Doing Sports While Fasting? No need to worry!

Don't make fasting an excuse for not exercising, ladies. Not eating and drinking from sunrise to sunset may be challenging for some people, especially if you still have to add exercise. Even so, that does not mean the body does not need physical activity. Therefore, let's look at what needs to be considered when doing sports in the following month of Ramadhan.

Benefits of Exercise When Fasting

In general, doing regular exercise can increase body stamina, increase self-confidence, improve memory, reduce stress, and improve blood circulation. When we do sports while fasting, we will still get these benefits and even have more potential benefits, including the ease of losing weight. This can happen because when we exercise on an empty stomach, the body will use fat as fuel.

The Right Time To Exercise During The Month Of Ramadan

The choice of time to exercise depends on the body's condition and personal preferences of each. However, it should be noted that each time has advantages and disadvantages.

After the morning prayer

At this time, our bodies have the most energy compared to other times of the day. This is because the energy obtained through eating suhoor is still stored and has not been used for activities. However, you may be at risk of experiencing dehydration because you cannot consume food or drink until the time of iftar later.

Before Iftar

This is the best time for those who exercise to lose weight. In addition, the Ministry of Health of the Republic of Indonesia also recommends exercising in the afternoon, around 60-90 minutes before iftar. Even the body may feel a little weak when exercising because we only use the remaining energy after doing activities throughout the day. We can immediately replace this energy with food and drink intake when iftar comes.

At night

You can also exercise at night after the Tarawih prayers. This time is a safe choice for those of you who are afraid of running out of energy while exercising because you can eat and drink before and after exercise. Even so, you need to pay attention to choosing the right time to get enough rest.

Sports Type

Lifting weights, cardio exercises, flexibility exercises, and all other types of exercise are okay to do while fasting. Choose the type of exercise that suits your needs, preferences, goals, and body condition. Thirty minutes is the recommended duration and is sufficient to meet daily physical activity needs. Make sure the intensity of the exercise you are doing is in the light to moderate intensity range. For those of you who have previously been active in sports, the month of Ramadan is not the best time to increase your performance targets, just with the target of maintaining your performance, so it doesn't drop.

Understand and listen to your body's condition while exercising during Ramadan. Don't push yourself to get the maximum benefit possible, ladies. Remember to check out other health tips during Ramadan only on Fitie!

Sources:

P2PTM Kemenkes RI. (2019). Jangan jadikan puasa sebagai alasan untuk tidak beraktivitas fisik. [online]. http://p2ptm.kemkes.go.id/infographic-p2ptm/obesitas/jangan-jadikan-puasa-sebagai-alasan-untuk-tidak-beraktivitas-fisik

Unit Fisioterapi. (2020). Waktu dan Jenis Olahraga Terbaik Saat Puasa. RSUD dr. R. Soetijono Blora. [online]. https://rsudblora.blorakab.go.id/2021/04/19/waktu-dan-jenis-olahraga-terbaik-saat-puasa/

PureGym. (2021). Exercising and Working Out During Ramadan. [online]. https://www.puregym.com/blog/exercising-and-working-out-during-ramadan/

Hamzah, F. (2021). Best Times to Exercise During Ramadan. HealthXChange. https://www.healthxchange.sg/fitness-exercise/exercise-tips/best-times-to-exercise-during-ramadan