“Lying down feels better than exercising because it’s tiring, especially while fasting." Some of you may have thought this way, as not eating and drinking while fasting can weaken your body. However, fasting doesn’t have to stop you from staying fit.
You can still exercise while fasting to stay fit and healthy. It also offers various benefits, including:
Preventing laziness and sleepiness by transforming body fat into glucose for energy.
Increasing insulin levels to help prevent diabetes. Insulin is a hormone that regulates your blood sugar levels.
Supporting gradual weight loss as the foods and drinks you consume are converted into energy.
Improving lymphatic drainage and blood circulation, which aid in the body's detoxification process.
Here are some tips to make exercising easier for you:
Exercising during the fasting month is certainly not the same as regular days. Therefore, it’s important to choose the right time. According to Hello Sehat, the best time to exercise is 30 to 60 minutes before Iftar. This timing is close to mealtime, allowing your body to replenish energy soon after exercise.
You should eat nutritionally balanced foods during Sahur and Iftar to maintain strength while exercising. Here are some nutrients that should be included in your diet:
Fat: beneficial for the absorption of fat-soluble nutrients, reduces inflammation, lowers cholesterol levels, and prevents plaque buildup in the arteries. Your body needs about 60-75 grams of fat per day.
Protein: helps transport other nutrients, such as cholesterol, oxygen, minerals, blood sugar, and vitamins throughout the bloodstream. The needed amount of protein is about 60-65 grams per day.
Carbohydrates: help boost energy, regulate blood sugar levels, support brain health, and help you stay full longer, especially if you eat complex carbohydrates like cassava, potatoes, and red rice.
Vitamins and fiber: support a healthy digestive system, help control body weight and blood sugar levels, and support good bacteria in your body. Both of these nutrients can be obtained from vegetables and fruits.
It's important to meet your body's fluid needs to stay hydrated while fasting. You can maintain hydration by drinking water at key times throughout the day. Have one glass of water when you wake up before Sahur, after Sahur, after Iftar, after Maghrib prayer, after dinner, after Isha prayer, after Tarawih prayer, and before going to bed.
In addition, limit physical activities during the day because the more you sweat, the more dehydration can occur. Therefore, exercise is recommended in the morning or evening before Iftar.
While fasting, you can choose light to moderate-intensity exercise. Here are some exercises that you can choose:
Pilates: physical training which focuses on strengthening muscles, such as the thighs, hips, waist, abdomen, and rehabilitation. You can start by preparing a mat, wearing comfortable clothes, warming up, and beginning with simple movements such as a one-leg circle, a simple leg lift, and a single-leg kick.
Yoga: exercise that combines body and mind. You can start by preparing a mat, wearing comfortable clothes, joining an online or streaming class, beginning your mediation with simple movements, and using some aromatherapy.
Leisurely walk: a common physical activity among Indonesians, often done in the morning or evening. Unlike other exercises, brisk walking requires no equipment, only comfortable training clothes and a good pair of walking shoes.
Those are some exercise tips to keep you moving while fasting. For a worry-free exercise experience, protect yourself with Sports Insurance from MSIG Indonesia. This insurance covers bodily injuries caused by sudden events and accidents during exercise within Indonesia.
It covers injuries that may require physiotherapy or treatment by a sports doctor, except for those occurring in official national or international competitions. Sign up for the insurance now!
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