At the time of fasting, exercise can still be done. However because body condition when fasting naturally not equal to usually, There are several things that need to be considered so that exercise does not interfere with this worship.
Fasting a whole month during the month of Ramadan is one of the obligations of Muslims. In Indonesia, fasting is carried out for approximately 13 hours. That is, in that period, the body does not get food and drink intake at all. now, for fear of weakness and breaking the fast, many people feel reluctant to do sports while fasting.
Tips for exercising while fasting
Exercise has many health benefits. Exercising regularly not only helps control weight, but also lowers the risk of heart disease, stroke, diabetes, and cancer. In addition, exercise can also increase muscle and bone strength, slow aging, and reduce stress.
Here are some tips so you can still exercise while fasting:
1. Choose the right type of exercise
The recommended type of exercise is light to moderate intensity exercise, such as walking, yoga, or leisurely cycling. This exercise can be done for about 30 minutes with a frequency of 3-5 times a week.
Light-intensity exercise is not only beneficial for burning calories, but also relieves stress and improves fitness. Avoid doing strenuous exercise, such as running and lifting weights. Strenuous exercise can be done 1-2 hours after breaking the fast.
2. Determine the right time to exercise
The best time to exercise while fasting is 30-120 minutes before breaking the fast. So, the energy used during exercise can be replaced immediately after breaking the fast. Avoid exercising outside during the day, because it can cause dehydration due to excessive loss of body fluids.
3. Maintain nutritional intake
Eating a healthy and nutritionally balanced diet at suhoor and iftar is very important. The portion of food is adjusted to the needs, neither too little nor too much. In addition, the type of food consumed must be balanced between carbohydrates, protein, fat, and fiber.
Eat foods that contain complex carbohydrates. Complex carbohydrates are digested more slowly, so they will keep you feeling full longer. In addition, these nutrients can provide high energy reserves during fasting. Foods that include sources of complex carbohydrates are whole grains, beans, oats, brown rice, and vegetables.
To repair muscle tissue that is tired during exercise, you need to eat foods high in protein, such as eggs, meat, and fish. Avoid foods with saturated fat, such as fried foods, and foods that are too sweet.
And last but not least, don't skip eating sahur so you have enough energy to exercise and do activities until it's time to break your fast.
4. Drink more water
In order to avoid dehydration, you are recommended to meet your fluid needs by consuming at least 8 glasses of water a day. To maintain electrolyte balance, you can consume coconut water when breaking your fast.
Avoid drinking coffee, tea, and soda, because they contain caffeine which is a diuretic. The diuretic effect means that you urinate more often, and this can lead to dehydration. In addition, drinks containing caffeine can cause palpitations or an increase in normal heart rate, which can cause discomfort.
Exercise is not a taboo in fasting. Precisely by continuing to exercise, you will feel more fit during fasting. However, you also have to be able to understand the condition of your own body. If you feel weak or dizzy, don't push yourself, as this could be a sign that your body is experiencing hypoglycemia (low blood sugar) or dehydration.
If you have a history of certain diseases, such as diabetes and hypertension, or are on medication, you should first consult with your doctor if you want to exercise while fasting.
dr. Asri Meiy Andini