Although maintaining physical wellness while fasting can be a challenge, fasting is not an obstacle to remaining physically active. Sports Medicine Specialist and lecturer at the Faculty of Medicine UI, dr. Risky Dwi Rahayu, Sp.KO., encouraged people to continue exercising while fasting. However, several things must be considered, such as the right time, duration, and exercise intensity.
According to dr. Risky, there are three best times to do physical exercise while fasting. First, after suhoor. By exercising after suhoor, energy is still optimal, but there is a risk of dehydration because you must fast until it is time for iftar. Second, before iftaar. The advantage of exercising before iftaar is that you can immediately eat and drink for recovery and hydration after you finish exercising. Third, after iftaar. At that time, you will have energy before you start exercising, and you can rehydrate easily.
“By looking at the recommended exercise schedule, it is best to do physical exercise with light intensity or moderate intensity after dawn and before iftaar. Meanwhile, high intensity exercise can be done after iftaar. Furthermore, physical exercise can be done either indoors or outdoors. Some types of exercise that are good to do while fasting are brisk walking, jogging, cycling, tai chi, aerobics or zumba, pound fit, yoga, and pilates,” said dr. Risky.
The duration of exercise when fasting is the same as the condition of not fasting. For cardiorespiratory or aerobic exercise, dr. Risky suggests doing it with moderate intensity for 150 minutes per week which can be divided into three to five times a week. Meanwhile, strength training can be done two to three times a week for the muscles of the upper extremities, trunk, and lower extremities with a number of sets of two to three, and repetitions per set of eight to 12. Flexibility training is also recommended for cardiorespiratory training and exercise sessions.
During fasting, the concentration of individuals exercising decreases due to decreased energy. This can increase the risk of injury, which can arise due to individual, environmental, and precipitating factors. Thus, it is important to assess the risk of injury, be concerned about environmental safety, and choose the right exercise time to reduce the risk of injury when fasting is necessary. For people who have certain diseases, security and safety factors are crucial.
dr. Risky said, “For the elderly, it is recommended to choose the right exercise time that makes it easier to rehydrate, for example in the afternoon before or after iftaar. Exercise after dawn is recommended only at light intensity. In addition, additional balance training is needed to prevent drops in the elderly group. Meanwhile, for those with special health conditions, consultation with a sports medicine specialist is required to see the safety and need for exercise control.”
It is important to remain consistent with previous exercise habits. dr. Risky advises not to set new exercise targets, but to continue the exercise habits done before Ramadhan or even reduce the intensity. For those who have never or are not used to physical exercise, it is recommended to start slowly, starting by consulting with a sports medicine specialist.
Exercising while fasting can increase the body’s immunity, preventing infectious diseases. Physical activity carried out consistently can also maintain heart-lung wellness and muscle strength to avoid excessive fatigue.
Not only does it maintain body fitness, exercise can improve cognitive function and mood and prevent stress. In the long term, exercise is very beneficial because it can prevent and help manage chronic diseases such as obesity, hypertension, and diabetes.
