Limp body, plus the drowsiness that often comes makes some people lazy to exercise during fasting in the month of Ramadan . In fact, the moment of fasting shouldn’t be a reason to be lazy to exercise.
Fasting or not fasting, exercise is still important for health. Regular exercise builds strong endurance.
Sports in the month of Ramadan are actually not much different from sports on weekdays. However, there are a few tips so that exercise in the month of Ramadan remains comfortable without disturbing fasting.
1. Sufficient hydration at dawn
Adequate water intake at mealtime will prevent the risk of dehydration during fasting. Personal trainer , Sunny Salique, said that hydration is a very important factor, especially when you are planning to exercise.
“I usually drink four large glasses of water before sunrise, to make sure I’m hydrated all day,” said Salique, quoting from The Independent .
2. Protein intake
Nutritionists often call for meeting nutritional needs during fasting. Proper nutritional intake will keep you energized, including one for exercising, even though fasting.
Anar Allidina, a nutritionist based in Ontario, Canada, recommends consuming smoothies if you don’t have much time to prepare a sahur menu.
She recommends smoothies with fruits, vegetables, chia seeds, and peanut butter. “Protein is key. It’s what will make you full,” Allidina said, quoting from Global News .
3. Before the sun sets
When is the best time to exercise? You can determine the best exercise time between before breaking the fast or after breaking the fast.
However, Allidina said, the best time to exercise is right before breaking the fast or just before sunset.
“You can push yourself a little to exercise, while knowing that soon you will break the fast,” he added.
But exercise after breaking the fast is also not a problem because you already have energy intake. He suggests giving a break at least one hour after breaking the fast before starting exercise.
4. Try strength training
High intensity exercise such as HIIT will certainly be difficult to do while fasting. It’s a good idea to shift to less intense exercise, less replication, and more rest time.
Souad Gharib, owner of a personal trainer service for female Female Trainers, opts for lighter exercise during Ramadan and does strength training.
“That then I continued with leg exercises, upper body and splits. I do not exercise to sweat and thirst a lot,” he said.
5. Give the body time to heal
Exercise routines take time to recover or rest. However, it will be difficult for you to meet your resting needs if you sleep too late and wake up early for worship.
Gharib said, you can get some rest after dawn prayers.
“A short nap is necessary for body recovery. I usually sleep again after dawn prayers at 5 am and take a short nap, then exercise at 9 am,” he said.
Meanwhile, Salique chooses to sleep at 5 in the afternoon and wake up when it’s time to break the fast.
6. At least 10 minutes
It is recommended that you exercise at least 150 minutes a week. However, if you haven’t reached this accumulated time, enough physical activity for 10 minutes per day is good to start with.
Nazia Khatun, body transformation coach , said that you can do stretching, yoga, walking, or any movement that you can do.
“This will help improve mental well-being, because sitting all day or lying down can make you weaker and more tired,” he said.
7. Balance with a healthy intake
Ramadan is not the right time for dieting. Khatun suggested to keep giving the body the right intake so that the body remains energized during fasting.
You are welcome to eat unhealthy foods, such as drinks and processed foods, sweetened. However, consume these types of foods in controlled portions.
controlled. This type of food can also be consumed occasionally, such as on weekends.