Body Maintenance During Fasting: IPB University Nutrition Science Lecturer Recommends Appropriate Exercise Types

Fasting during the month of Ramadan is an obligation for muslim. Ideally, individuals should remain fit and productive while fasting.

To achieve this, it is essential not only to regulate dietary patterns but also to manage physical activity, including exercise habits.

This was stated by Muhammad Aries, SP, MSi, a lecturer from the Department of Nutrition Science, FEMA, IPB University. He explained that exercising while fasting can maintain or even improve fitness, help control blood sugar levels, and boost metabolism.

“By exercising regularly, the body can become more efficient at burning fat for energy,” he said. He added that this efficiency also aids in healthy weight loss.

During fasting, he recommends choosing exercises with light to moderate intensity. This is crucial to keep the body fit without causing dehydration or excessive fatigue.

“Typically, this type of exercise is performed for about 20–45 minutes, depending on the individual’s physical condition,” said the lecturer from the Nutrition Science Study Program.

He recommends several safe and effective types of exercise to do while fasting:

1. Walking or light jogging (30–45 minutes). This activity helps maintain heart health, improves blood circulation, and burns calories without exhausting energy too much.
2. Yoga or stretching (20–30 minutes). This helps maintain body flexibility, reduces muscle tension, and enhances balance and concentration.
3. Light strength training (20–30 minutes). Activities such as push-ups, sit-ups, squats, or exercises with light weights help maintain muscle mass without overloading the body.
4. Leisure cycling (30–45 minutes).  This is good for improving endurance and cardiovascular health without putting excessive pressure on the body.
5. Light aerobics (20–40 minutes).  Engaging in simple aerobic movements can help maintain fitness without the risk of dehydration or excessive fatigue.

Meanwhile, for individuals who already have a well-established exercise routine, he recommends the following strategies:

1. Moderate-intensity weight training.  Avoid heavy weights and reduce workout volume to prevent excessive fatigue that could lead to injury. If one wants to increase intensity, they can use lighter weights but increase repetitions. This can help maintain muscle strength.
2. Light to moderate cardio.  Avoid high-intensity cardio and choose activities like treadmill walking at a moderate speed or stationary cycling.
3. Stretching and mobility. Stretching and mobility exercises are beneficial for maintaining flexibility and reducing muscle tension during fasting.

When is the Right Time?

In addition to the type and duration of exercise, selecting the right time is also crucial to keep the body fit and avoid excessive fatigue.

Aries recommends several times for exercising while fasting: before breaking the fast, after breaking the fast (between Maghrib and Isya), after Tarawih (between 9:00 PM and 11:00 PM), and before Sahur for those who are accustomed to doing so.

“Ensure adequate fluid intake during Sahur and iftar to avoid dehydration. Choose foods rich in complex carbohydrates, protein, and healthy fats to maintain energy throughout the day,” Aries advises.

He also reminds to avoid high-intensity and long-duration exercise to prevent excessive fatigue. “Get enough rest to allow the body time to recover,” he added. (IAAS/RIN)