{"id":40837,"date":"2025-03-04T13:46:50","date_gmt":"2025-03-04T06:46:50","guid":{"rendered":"https:\/\/uns.ac.id\/en\/?p=40837"},"modified":"2025-03-04T13:47:56","modified_gmt":"2025-03-04T06:47:56","slug":"how-to-stay-fit-while-fasting-in-ramadan-uns-professors-expert-tips","status":"publish","type":"post","link":"https:\/\/uns.ac.id\/en\/how-to-stay-fit-while-fasting-in-ramadan-uns-professors-expert-tips\/","title":{"rendered":"How to Stay Fit While Fasting in Ramadan: UNS Professor\u2019s Expert Tips"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong><a href=\"http:\/\/uns.ac.id\/en\">UNS<\/a> \u2013<\/strong> 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prof. Dr. Sapta Kunta Purnama is the Dean of the <a href=\"http:\/\/fkor.uns.ac.id\">Faculty of Sports Sciences (FKOR) at Universitas Sebelas Maret (UNS)<\/a> 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>Best Time to Exercise During Ramadan<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">According to Prof. Sapta, the ideal time to exercise is in the late afternoon, just before iftar. \u201cThis allows the body to receive immediate energy intake after physical activity,\u201d he explained on Monday (3\/3\/2025).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>Recommended Exercises While Fasting<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing the right type of exercise is crucial. Activities with light to moderate intensity are best, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Walking or brisk walking<\/li>\n\n\n\n<li>Jogging<\/li>\n\n\n\n<li>Cycling<\/li>\n\n\n\n<li>Aerobics<\/li>\n\n\n\n<li>Other low-impact workouts<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">However, avoid high-intensity exercises if the iftar is still far away. \u201cExcessive sweating can lead to dehydration since fluid replacement must wait until iftar. Therefore, it is best to exercise closer to breaking the fast,\u201d Prof. Sapta advised.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2.webp\"><img fetchpriority=\"high\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2-683x1024.webp\" alt=\"How to Stay Fit While Fasting in Ramadan UNS Professor\u2019s Expert Tips\" class=\"wp-image-40839\" srcset=\"https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2-683x1024.webp 683w, https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2-200x300.webp 200w, https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2-768x1152.webp 768w, https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2-980x1470.webp 980w, https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2-480x720.webp 480w, https:\/\/uns.ac.id\/en\/wp-content\/uploads\/2025\/03\/How-to-Stay-Fit-While-Fasting-in-Ramadan-UNS-Professors-Expert-Tips-2.webp 1024w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>Essential Tips for Safe and Comfortable Exercise<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Before exercising, always warm up to prevent injuries. Likewise, cooling down after workouts is equally important.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maintaining a balanced diet during suhoor and iftar is key to staying energized. Proper hydration is also essential. \u201cDrink water first when breaking the fast, followed by a warm sweet drink. Avoid consuming cold or iced beverages immediately,\u201d Prof. Sapta recommended.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cFor exercise duration, I suggest around 20-30 minutes,\u201d Prof. Sapta concluded.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By following these expert tips, you can stay fit and healthy throughout Ramadan while observing your fast safely. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>HUMAS UNS<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>UNS \u2013 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 [&hellip;]<\/p>\n","protected":false},"author":777783,"featured_media":40838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67],"tags":[2771,619,595,2086],"class_list":["post-40837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uns-update","tag-fasting","tag-fkor-uns","tag-professor-uns","tag-ramadan"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Stay Fit While Fasting in Ramadan: UNS Professor\u2019s Expert Tips - Universitas Sebelas Maret<\/title>\n<meta name=\"description\" content=\"UNS \u2013 Fasting during Ramadan does not have to prevent you from staying active and maintaining physical fitness. 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