Staying Fit During Ramadan: Muhammad Aries, SP, MSi Shares Recommendations for Safe Exercise While Fasting
Operating the Ramadan fast should not be an obstacle to remaining fit and productive. In addition to dietary adjustments, managing physical activity, including exercise, is a crucial factor in maintaining bodily fitness while fasting.
Muhammad Aries, SP, MSi, a lecturer at the Department of Nutrition Science, Faculty of Medicine and Nutrition (FKGiz) at IPB University and an expert in Food and Community Nutrition, explained that exercise, when done correctly, actually provides numerous benefits during the fasting month.
According to him, physical activity can maintain fitness, help control blood sugar levels, and boost the body’s metabolism.
“By exercising regularly, the body becomes more efficient at burning fat as an energy source,” he stated. He added that this metabolic efficiency also supports a healthy weight loss process.
Recommended Types of Exercise
During fasting, Aries suggests that the public opt for light to moderate-intensity exercises to prevent dehydration and excessive fatigue. The recommended duration of exercise ranges from 20–45 minutes, depending on the individual’s condition.
Several types of exercise considered safe and effective during fasting include walking or light jogging for 30–45 minutes, yoga or stretching for 20–30 minutes, and light strength training such as push-ups, sit-ups, or squats to maintain muscle mass. Additionally, casual cycling and light aerobics or gymnastics can be options to stay fit without overtaxing the body.
For individuals accustomed to regular exercise, he suggests that training intensity should remain controlled. Resistance training should be performed with moderate weights and reduced volume.
If one wishes to increase intensity, repetitions can be added using lighter weights. Meanwhile, cardio exercises are recommended at a light to moderate intensity, accompanied by stretching and mobility exercises to maintain muscle flexibility.
Timing and Nutritional Support
Beyond the type and duration, the timing of exercise must also be considered. Aries recommends exercising before breaking the fast (Iftar), after breaking the fast between Maghrib and Isha prayers, after Taraweeh prayers at 9:00 PM – 11:00 PM, or before Suhoor for those who are accustomed to it.
“Ensure adequate fluid intake during Suhoor and Iftar to avoid dehydration. Choose foods rich in complex carbohydrates, protein, and healthy fats so that energy levels remain stable throughout the day,” he advised.
He also reminded the public to avoid high-intensity exercises and long durations while fasting. “Adequate rest is vital so that the body has time for recovery,” he concluded. (Lp) (IAAS/HNF)
