Staying Fit During Fasting By Exercising

Hello Sobat Mora, how are you? For Muslims, we are currently in Ramadan. The holy month in which we carry out the obligatory fasting worship. So Sobat Mora, you have to stay productive, even though you're fasting. We have to stay in shape by exercising.

The benefits of physical exercise in the month of fasting are maintaining fitness levels, maintaining well-being conditions, namely physical health and mental health. According to dr. Andhika Raspati, SpKO, a Sports Specialist, suggests 3 types of exercise that can be done while fasting.

1. Cardio. Cardio-type exercise can be done 3-5 times a week with a time of 20-60 minutes per day.
2. Strengthening. This muscle-strengthening exercise can be done 2-3 times a week with 8-12 reps and 2-3 sets per day.
3. Flexibility. Flexibility exercises can be done 2-7 times a week for 10-30 seconds (static stretch).

The higher the intensity of physical exercise, the energy supply is increasingly dependent on carbohydrate sources. Therefore dr. Dhika suggested that we need adaptation in exercising, for example on the first day there is no need to spend time exercising and being too "hard". Because there is no food intake while we are fasting, it is feared that after exercising we will be weak and not energetic. The purpose of physical exercise is to maintain fitness, not exhaust.

When is the right time to exercise? There are several recommended times, namely after sahur, when energy reserves are still high, before breaking the fast with low intensity, and after breaking the fast when you can get intake after exercising.

In addition to exercising, it is also necessary to pay attention to the intake of nutritious foods that we consume during fasting. When fasting we experience a change in eating, the time to eat has been determined at the time of breaking the fast until the time of dawn. The number of hours of eating of course becomes less, as well as the frequency of eating that becomes less.

If we are not wise in choosing a nutritious food menu, there are several problems that we can encounter, Sobat Mora. Decreased fluid intake because we drink less than 8 glasses of mineral water per day, the amount of vegetables and fruit consumed is not balanced for vitamin and mineral needs. Consumption of excess sweet food is also not good, friend Mora, because glucose that is not used immediately will be quickly deposited into fat.

According to nutritionist Dr. Rita Ramayulis, DCN, M.Kes, the food we consume during fasting must be processed properly, low in saturated fat and free from trans fat. Sources of protein are obtained from meat, milk/yogurt/cheese, soybean tempeh, tofu, tolo beans, peanuts, red/green beans. Vitamins and minerals consumed at suhoor can be in the form of vegetables with lots of soup, fruits that contain lots of water, and mineral water according to our body's needs.

Iftar time aims to rehydrate our bodies to normalize blood glucose levels that have decreased after so many hours of not eating and drinking. We can get it with water, coconut water, isotonic water, carbohydrate drinks that are not high in sugar, fruit and vegetable juices that are not high in sugar, and fruit that contains a lot of water. The food consumed must meet some of the daily energy and nutrient needs with the principle of balanced nutrition.

So Sobat Mora, fit means our ability to perform its functions efficiently and effectively, as well as being able to carry out activities without feeling tired. In addition to doing physical exercise wisely and adaptively, we must also consider the balance of the nutrients we consume during fasting. Keep the spirit of fasting, friend Mora!