5 Tips to keep exercising during fasting for a fit body

Ramadan is a unique month in which Muslims are required to fast from dawn to sunset. Between that time, for approximately 13 hours, the body does not get a supply of food and drink from outside.

Apart from meal times, the food eaten during Ramadan is usually different from usual because there is a tradition of eating certain foods that only exist in the month of Ramadan, such as compote, dates, and cantaloupe ice. These dietary changes can affect bodily functions.

Many people keep doing sports to keep their bodies in shape during Ramadan. In addition, there are also athletes who continue to train during the month of Ramadan to prepare for the competition. Exercise does have a positive influence on the body, among others, to keep the body fit and healthy. However, how to do good exercise in the month of Ramadan? What are the things that must be considered?

1. Exercise time

The first thing to consider is the time to do sports. It is not recommended to do sports during fasting time.

As reported by national and islamicity, exercise should not be done when fasting because during fasting the stomach is empty. The best time to do sports in the month of Ramadan is after breaking the fast, because after breaking the fast the body gets its energy back from food and drink.

However, there are also those who think that the best time to do exercise is just before breaking the fast. As reported by Kompas.com, dr. Saptawati Bardosono said that exercise should be done 30-60 minutes before breaking the fast because it is approaching mealtime.

This seems okay depending on the fitness of each individual. There are people who are able to do sports while fasting and some are not dependent on the person's habits of doing sports. The most important thing is that after exercising, you don't feel weak, dizzy, or even faint. Get to know your own body!

2. Good exercise during fasting

Next, what you have to pay attention to is the type of exercise. Do the type of exercise that you usually do as usual. However, you should do mild to moderate intensity sports, such as walking, jogging, and cycling. It is advisable not to try a higher intensity exercise than you normally do because it is feared that the body will not be able to do it.

3. The necessary food intake

During Ramadan, the body is given two times to eat, namely at dawn and breaking the fast (maghrib time). The meal times in Ramadan have changed somewhat compared to the usual day.

In addition, the portion of the meal may also change. However, try to keep eating the same amount of food as usual, not in excess and also not deficient, and also eat a variety of foods that contain carbohydrates, protein, fat, vitamins, and minerals to meet the nutritional needs of the body.

Carbohydrates are the main energy for the body. Carbohydrates can restore blood glucose levels that have decreased during fasting. Eating foods that contain complex carbohydrates and fiber (which have a low glycemic index) are necessary because they help release energy slowly so that energy in the body does not run out quickly.

Eating foods that contain a low glycemic index when breaking the fast aims to increase carbohydrate reserves, whereas if you eat foods that contain a high glycemic index, your blood sugar levels will quickly increase but will quickly run out too.

Consume foods that contain high carbohydrates when breaking the fast to maximize muscle glycogen reserves and then consume foods high in fat at dawn to slow down digestion so that the stomach doesn't empty quickly.

This is a strategy to reduce feelings of hunger during fasting and also to maintain energy until exercise begins.

Apart from carbohydrates, protein is also very much needed by the body. Eat foods that are high in protein, such as fish, meat and eggs. Protein is a substance that is needed for growth and also as a building substance. Protein helps restore and repair muscle cells damaged during exercise.

4. Drink a lot

Dehydration can occur during exercise, especially during hot weather. So to prevent this from happening, the intake of fluids into the body must be considered. The recommended fluid intake is 1.5-2 liters per day.

In addition, you are also advised to limit physical activity during the day to prevent dehydration. Doing sports that sweat a lot during the day while fasting can cause dehydration because body fluids are lost through sweat.

5. Also pay attention to the length of sleep

To keep your body in good shape during the month of Ramadan, you have to get enough sleep. Adults need about 7-9 hours of sleep per day. Lack of sleep can affect body performance. Naps may sometimes be necessary to maintain a healthy body condition.

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