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

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Quoting the Qur’an Surah Al-Baqarah verse 183, Prof. Yunus stated that Ramadan is a holy month to build one’s taqwa. In the event held on Monday (4/4/2022), Prof. Yunus also recited the same surah in verse 184 on the criteria for exception and what people need to do when they cannot fast during Ramadan. The explanation was followed by verse 185 on more detailed criteria and exemption from fasting and how people substitute their fasting.

Prof. Yunus also explained the characteristics of taqwa: people who are always ready to perform Allah’s teaching and avoid all prohibited actions. The characteristics are explained in Surah Al-Baqarah verses 3-4, including those who believe in the existence of the unseen, do salah, donate their income, believe in Muhammad and previous books, and believe in the afterlife. These characteristics are supported by verse 177 with additions of believing Allah SWT, the judgment day, angels, the religious books, and the prophets. People with taqwa have behaviors mentioned in QS. Ali Imran verse 134-135.

“People who are istiqamah in donating, control their anger and forgive others, and repent to Allah immediately,” Prof. Yunus explained.

Prof. Yunus also explained the rewards for pious people, as mentioned in QS. Ali Imran verse 146. Allah SWT loves people who are patient when facing difficulties, as mentioned in QS. At-Talaq verse 2, that pious people will find a way out of all problems they faced, ensured of their sustenance (verse 3), sins erased, and reward multiplied (verse 5).

“Hopefully, Allah SWT always guides us to become a pious people. Hopefully, we could have our fasting and other Ramadan worship smoothly. Hopefully, our deeds and prayers are answered by Allah, and we return to our purity,” Prof. Yunus concluded. Humas UNS

Reporter: Lina Khoirun Nisa
Editor: Dwi Hastuti

The post Vice Rector I UNS on Fasting to Build Taqwa appeared first on Universitas Sebelas Maret.