There are many exercises that can be performed while fasting. Fasting is no excuse to abandon the healthy lifestyle habits you have cultivated.
In addition to maintaining a balanced diet during suhoor and iftar, it is highly recommended to continue exercising so the body remains fit. You might be wondering: is it actually okay to exercise while fasting? The answer is a resounding yes!
Even though the body may feel weak from enduring thirst and hunger all day, there are still many types of light exercise you can do. Let’s dive into the complete discussion in the following article!
10 Types of Exercises During Fasting
Now, it is time to discover which types of exercise you can try during the fasting month:
1. Walking
Although it seems simple, walking is a legitimate physical activity worth trying. To make it more enjoyable, you can walk with friends or family for about 30 minutes in the afternoon shortly before breaking your fast.
2. Stairs Climbing
Don’t want to leave the house but still want to make use of your exercise time while fasting? Give this activity a try! However, do note that you must monitor your body’s condition and avoid overexerting yourself.
3. Jogging
A light run or jogging is an excellent exercise to perform while circling around your neighborhood while waiting for the time to break the fast. Furthermore, you don’t need any special equipment to do it.
4. Yoga
Yoga is an exercise you can do while fasting even if you stay at home. Simply play a free yoga tutorial video on the internet and follow the instructions carefully. It is recommended to choose low-intensity yoga movements.
5. Cycling
Spend your ngabuburit (waiting for iftar) time by cycling with friends. Beyond being fun, the health benefits of cycling are unquestionable—ranging from reducing stress and managing weight to being good for your joints.
6. Tai chi
Judging by its range of movements, Tai Chi is an exercise that is easily performed during the fasting period. Despite its simple appearance, Tai Chi helps improve body stability and flexibility.
7. Rope Skipping
This physical training requiring a skipping rope can be done by both children and adults, making it perfect if you want to maximize the benefits of exercising while fasting with your family.
8. Renang
Finally, swimming is an option for those who wish to burn many calories in a short amount of time. Ideally, do this before suhoor or after breaking the fast to prevent accidentally breaking your fast.
9. Push-Up
You can also perform push-ups to keep your arm muscles strong. Push-ups are a simple exercise that can be done at home without any equipment.
The benefits include maintaining bone and muscle health and toning the upper body.
10. Squat Jump
Lastly, there are squat jumps. This exercise has the advantage of training many muscle groups simultaneously, especially the lower body. Its benefits include burning fat and calories while improving blood and oxygen circulation.
The Benefits of Exercising While Fasting
It is important to understand that the benefits of exercising while fasting include [1]:
1. Improving Mood
By exercising, the body releases endorphins that make you feel happier and help avoid stress. Additionally, endorphins help boost the energy necessary for activities during Ramadan.
Exercise also stimulates the sympathetic nervous system, prompting the body to be more alert and reducing feelings of drowsiness.
2. Relieving Aches and Pains
Muscles trained during exercise are capable of helping the body recover from aches and pains, especially in specific areas like the lower back and knees. If you are experiencing aches while fasting, you might want to start exercising.
3. Helping Weight Loss
When breaking the fast, people often consume high-calorie dishes, which may lead to weight gain. To counter this problem, make use of exercise during your free time.
During fasting, calorie intake is limited. This triggers the body to break down fat and protein stores. Combining this with light to moderate exercise can further enhance fat burning to meet the body's energy needs.
4. Improving Cognitive Function
Enduring hunger and thirst all day might make it difficult to focus in certain situations. When this happens, light exercise can improve focus and sharpen your mind. Doesn't this benefit sound so practical?
When is the Best Time to Exercise?
After learning about the benefits of exercise while fasting, you must be wondering when is the best time to do it? Here is the answer [2]:
1. Before Suhoor
If you are used to waking up early, try this time slot! Before suhoor, the body burns energy reserves from the previous dinner. Consequently, during suhoor, your body will work to restore lost energy and fluids.
Furthermore, it helps you feel energized when you are fasting throughout the day.
2. Before Iftar
The National suggests to perform light exercise about 90 minutes before iftar. This allows you to immediately replenish lost fluids once the fast is over. Suggested exercises include resistance training, brisk walking, and stretching. This also turns exercise into a ngabuburit activity, making the time pass faster.
3. After Iftar
If you are looking for the safest time to exercise, do it after iftar. Approximately 2 to 3 hours after your meal, the food has been well-digested, providing you with more energy for your workout.
Tips for Exercising While Fasting
Doing exercise while fasting can be a challenge for some people. To overcome the challenges of exercising while fasting, try these tips:
1. Choose the Right Exercise
Choosing the right exercise to do while fasting is a priority. When exercising with an empty stomach, focus on low-impact activities like yoga, jogging, or indoor cycling for less than an hour.
Avoid high-intensity workouts that could lead to exhaustion and may interrupt your fasting.
2. Pick the Right Time for Exercise
As explained, the three best times to exercise are during suhoor, in the afternoon (90 minutes before iftar), or at night. Do not exercise at midday to avoid excessive heat and fatigue.
3. Drink Daily Mineral Water Intake
Aside from paying attention to food, it is also crucial to drink enough water. The intensity of the exercise can make the body dehydrated. Therefore, drink #AQUADULU to replace lost fluids from iftar until suhoor.
The suggested daily mineral water intake is 2 liters. Follow the 2-4-2 pattern: 2 glasses at iftar, 4 glasses throughout the evening, and 2 glasses during suhoor to prevent dehydration.
4. Consume Healthy Food
During Ramadhan, eating is only permitted during suhoor and iftar. Ensure you eat sufficient portions. Choose nutritious food containing carbohydrates, proteins, fats, and vitamins to meet the body's needs.
Now, you have learned different types of exercises to do during Ramadan. In essence, keep your body fit during the fasting month by staying active.
Don't forget to drink #AQUADULU to replenish the fluids lost after exercising and fasting all day. Created by nature, it is 100% pure mountain mineral water for this holy month. AQUA is 100% Indonesia, 100% Halal, and 100% Pure.
