Tips for Exercising when Fasting

During fasting, exercise can still be done. But because the condition of the body when fasting is certainly not the same as usual, there are some things that need to be considered so that exercise does not interfere with this worship. Fasting a whole month during Ramadan is one of the obligations of Muslims. In Indonesia, fasting is carried out for approximately 13 hours. That is, during this period, the body does not get food and drink intake at all. Now, for fear of being weak and canceling fasting, many people feel reluctant to do sports when fasting.

Tips for Exercising when Fasting

Exercise has many health benefits. Regular exercise not only helps control weight, but also reduces the risk of heart disease, stroke, diabetes, and cancer. In addition, exercise can also increase muscle and bone strength, slow down aging, and reduce stress. The following are some tips so that you can still exercise while fasting:

1. Choose the right type of exercise

The recommended types of exercise are sports with mild to moderate intensity, such as walking, yoga, or relaxed cycling. This exercise can be done for about 30 minutes with a frequency of 3-5 times a week. Light intensity exercise not only benefits burning calories, but also eliminates stress and improves fitness. Avoid doing strenuous exercise, such as running and lifting weights. Heavy exercise may 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 immediately replaced after breaking the fast. Avoid exercising outdoors during the day, because it can cause dehydration due to excessive loss of body fluids.

3. Maintain nutritional intake

Eating foods that are healthy and nutritiously balanced at dawn and breaking is very important. The portion of food is adjusted to the needs, neither less nor too excessive. 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 make you feel full longer. In addition, these nutrients can provide high energy reserves during fasting. Foods that include complex carbohydrate sources are whole grains, legumes, whole grains, brown rice, and vegetables. To improve muscle tissue that is tired when you 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, do not skip meals so that you have enough energy to exercise and do activities until the time to break the fast.

4. Increase drinking water

To avoid dehydration, it is recommended that you 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 the fast. Avoid drinking coffee, tea, and soda, because they contain caffeine which is a diuretic. Diuretic effect means making urination more often, and this can cause dehydration. Sports are not taboo in fasting. Precisely by continuing to exercise, you will feel fitter during fasting. However, you also need to be able to understand the condition of the body itself. If you feel weak or dizzy, do not force yourself, because this can indicate 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 undergoing treatment, you should first consult with your doctor if you want to exercise while fasting.