Light exercise during fasting is highly recommended to keep the body fit and fresh. How do you choose the right exercise and food intake during fasting?
Muslims carry out fasting from dawn to sunset. This means that no food or drink is consumed during that time. So, when exercising while fasting, we must be smart in choosing the right time.
Quoted from unesa.ac.id, Lecturer at the Faculty of Sports Science (FIO) of Surabaya State University (UNESA), Kunjung Ashadi, recommends three of the most suitable exercise times during fasting.
- About an hour before breaking the fast. The estimate is that when the exercise is finished, it coincides with the time to break the fast. So that body fluids and reduced energy can be immediately replaced.
- After breaking the fast or after the tarawih prayer. This time can be an option because the body’s condition returns to its original performance. So, there is no need to fear feeling weak or exhausted. Because the body fluids that come out can be immediately replaced directly during or after exercise. However, Kunjung suggests not exercising one hour before bedtime. “Because if your body is tired, you’re afraid you won’t be able to sleep,” he said.
- Before sahur. Although the time is a bit unusual, exercising at this time can make you feel fresh when performing the dawn prayer and doing morning activities, even until the afternoon.
Recommended Types of Exercise
After knowing the recommended time to exercise while fasting, we must understand the correct type of exercise to do while fasting. Please note that fasting can run out of carbohydrates stored in the body. Therefore, the body will burn more fat than when the body is not fasting. Exercising while fasting is more effective for those who want to lose weight.
To avoid fatigue and dehydration, these types of exercise can be an option to do while fasting:
1. Walking.
One of the recommended sports is walking at a leisurely pace. Although done at a leisurely pace, walking can maintain the health of the heart, muscles, and bones. In addition, this activity does not cause dehydration due to excessive sweating.
2. Cycling.
Take it easy, cycling can burn calories and fat and is suitable for your heart. Plus, cycling can make your mind calmer and stress disappear.
3. Weight Training.
This sport suits an empty stomach because it can help burn more fat and turn it into muscle. Choose a weight that is not too heavy so as not to drain too much energy. Weight training also helps utilize all protein and carbohydrate intake in building muscle.
4. Yoga.
Including light exercise that does not drain too much energy makes yoga the right choice while fasting. Yoga movements focusing on breathing techniques help stretch muscles and relax the brain.
Benefits of Exercise While Fasting
Several studies have shown that exercising while fasting can increase endurance. People who exercise while fasting are usually fitter than those who sleep. In addition, there are many benefits of exercising while fasting, including:
1. Relieves Stress.
Exercise movements that are not monotonous can relieve stress, especially if the exercise is done outdoors.
2. Facilitates Digestion.
When fasting, the digestive system will rest because there is no food and drink intake. However, by exercising, the digestive system will increase following the exercise movements. If you don’t exercise, the metabolic system will be disrupted, causing fat to accumulate more.
3. Increases Concentration.
Usually, when fasting, the body becomes weak and easily sleepy. This condition affects concentration in studying and working. With light exercise, concentration will increase.
Good Foods to Consume While Fasting
In addition to exercise, it is mandatory to maintain food intake in the body to stay healthy and fit while fasting. Pay attention to the nutritional intake needed.
Increase protein, fiber, and carbohydrate intake for the body. Don’t forget the need for fluids. We can fulfill our fluid needs by drinking 8 glasses of water daily. Try the 2-4-2 drinking pattern: drinking 2 glasses of water when breaking the fast, 4 glasses at mealtimes and before bed, and 2 more glasses at sahur.
For those who exercise at night, we can drink more water when exercising. The body will be fitter and not feel tired even though we are exercising. In addition to water, we can increase our intake of coconut water, providing fluid intake for the body.
And, for those who decide to remain active while exercising during fasting, don’t forget to maintain the quality of your sleep during fasting. Quoted from BBC.com, Dr. Ranj Singh, a doctor in England, stated that sleep is as important as eating and exercising during fasting. “A good night’s sleep can control hunger when fasting.”
Try to sleep for approximately 8 hours a day. Set a sleep pattern adjusted to your routine during Ramadan to maintain quality. Thus, we will wake up and sleep regularly during a month of worship. This method gives the body its rhythm so that sleep is more restful and of better quality. Please don’t take a nap too long because it will only make you dizzy, and your body will become more lethargic. (AMR)
