UNS – Fasting during Ramadan does not have to prevent you from staying active and maintaining physical fitness. You can continue working out safely while fasting with proper timing, suitable exercise types, and the right intensity.
Prof. Dr. Sapta Kunta Purnama is the Dean of the Faculty of Sports Sciences (FKOR) at Universitas Sebelas Maret (UNS) Surakarta. He is also a professor of sports science and emphasized that exercising during fasting is highly recommended for maintaining health. Many professional athletes continue training during Ramadan without disrupting their worship.
Best Time to Exercise During Ramadan
According to Prof. Sapta, the ideal time to exercise is in the late afternoon, just before iftar. “This allows the body to receive immediate energy intake after physical activity,” he explained on Monday (3/3/2025).
Recommended Exercises While Fasting
Choosing the right type of exercise is crucial. Activities with light to moderate intensity are best, such as:
- Walking or brisk walking
- Jogging
- Cycling
- Aerobics
- Other low-impact workouts
However, avoid high-intensity exercises if the iftar is still far away. “Excessive sweating can lead to dehydration since fluid replacement must wait until iftar. Therefore, it is best to exercise closer to breaking the fast,” Prof. Sapta advised.
Essential Tips for Safe and Comfortable Exercise
Before exercising, always warm up to prevent injuries. Likewise, cooling down after workouts is equally important.
Maintaining a balanced diet during suhoor and iftar is key to staying energized. Proper hydration is also essential. “Drink water first when breaking the fast, followed by a warm sweet drink. Avoid consuming cold or iced beverages immediately,” Prof. Sapta recommended.
To ensure sufficient nutrition, consume foods rich in carbohydrates, vitamins, minerals, protein, and fats. Proper food intake plays a significant role in maintaining fitness during fasting.
Additionally, pay close attention to your body. Stop exercising immediately if you feel dizzy, nauseous, have difficulty breathing, or experience chest pain. If you have a pre-existing medical condition, consult a doctor before starting any physical activity.
“For exercise duration, I suggest around 20-30 minutes,” Prof. Sapta concluded.
By following these expert tips, you can stay fit and healthy throughout Ramadan while observing your fast safely.
HUMAS UNS
