The Secrets of Fitness During Ramadan, Effective Exercise Tips While Fasting!

Kapanlagi.com - When the month of Ramadan arrives, Muslims observe fasting from dawn until sunset. However, that doesn't mean one should neglect physical activity! Exercising while fasting is a smart way to maintain health and fitness, even when we are abstaining from food and drink.

Even while fasting, it's important to keep moving. However, there are some adjustments that need to be made to ensure that exercise remains safe and effective. Considering that the body does not receive food and drink for hours, you must be wise in choosing the type and intensity of exercise.

Remember, exercising while fasting does not mean you have to engage in heavy activities! On the contrary, focus on light to moderate movements. These activities can help keep the body's metabolism active, improve blood circulation, and maintain muscle mass.

With the right approach, exercising while fasting can become an integral part of our daily routine during Ramadan, providing dual benefits both physically and spiritually, as reported by Kapanlagi.com from various sources, Monday(2/12).

1. Benefits of Exercise During Fasting

Even while fasting, wise exercise provides many benefits for the body and mind. Physical activity can boost metabolism, maintain muscle mass, and improve insulin sensitivity. Additionally, exercise stimulates the release of endorphins, which can enhance mood and reduce stress.

Other benefits include better sleep quality, weight management, heart health, and a stronger immune system. It is important to pay attention to your body's condition and choose the type and intensity of exercise that is appropriate to maximize benefits without the risk of fatigue or dehydration.

2. Best Time to Exercise While Fasting

Determining the right time to exercise while fasting during Ramadan is crucial to gain benefits without risks. You can do light exercises like yoga before sahur, or after sahur after waiting for 30 minutes.

Exercise should ideally be done 1-2 hours before breaking the fast, while after breaking the fast, wait 2-3 hours before engaging in activities. Light exercise before sleeping is also good, but avoid anything too strenuous. The most important thing is to listen to your body and maintain comfort to stay fit during Ramadan.

3. Safe Types of Exercise to Do While Fasting

Maintaining fitness while fasting is not impossible, as long as you choose the right type of exercise! During the month of Ramadan, activities such as walking or light jogging can be ideal choices to improve blood circulation and burn calories without exhausting your energy.

Yoga and Pilates also offer incredible benefits, helping to maintain flexibility and muscle strength with gentle movements. If you are looking for enjoyment, leisurely cycling in the afternoon or swimming with light intensity can be refreshing options.

Remember to always listen to your body, start with low intensity, and gradually increase. With a wise approach, you can stay fit and energized without disrupting your fasting worship.

4. Exercise Tips While Fasting

Exercising while fasting requires a special strategy to maintain fitness and worship. Adjust the intensity of your workouts to 70-80% of your usual level and limit the duration to between 30-45 minutes. Choose the right time, such as just before or after breaking the fast, and make sure to warm up and cool down.

Listen to your body and stop the activity if you feel tired or thirsty. Hydration and nutrition are important—drink enough water and consume balanced meals during iftar and sahur. Wear comfortable clothing, choose a cool environment, and remain consistent yet flexible.

Combine light exercise with worship, prepare your mind, and start slowly. Getting enough rest and consulting with health professionals is also important for well-being during Ramadan. With these tips, you can stay fit without sacrificing health or worship.

5. Sports Support Nutrition During Fasting

During the fasting month, it is important to maintain nutrition to stay fit despite limited meal times. At sahur, choose complex carbohydrates such as oatmeal or brown rice, protein from eggs or low-fat yogurt, fiber from fruits and vegetables, and healthy fats from avocados.

When breaking the fast, rehydrate with water or electrolyte drinks, consume dates for instant energy, and chicken soup for muscle recovery. Avoid fatty foods that slow down digestion.

If exercising at night, protein and carbohydrate snacks like smoothies or whole grain bread can be a good option. Adjust your food intake according to your needs and the intensity of your exercise to stay energetic during fasting.

(kpl/rao)