As the holy month of fasting approaches, many individuals may wonder about the best times to exercise while observing their religious practices. Physical activity remains crucial for maintaining cardiovascular health, muscle strength, and flexibility during Ramadan, albeit with certain adjustments. Dr. Andhika Respati, a sports medicine specialist, emphasizes the importance of incorporating light to moderate exercise routines to support overall well-being.
Importance of Exercise During Fasting
Dr. Andhika Respati underscores the significance of engaging in cardiovascular workouts, strength training, and flexibility exercises throughout the month of fasting. He highlights the necessity of balancing these different forms of physical activity to ensure a holistic approach to fitness. While flexibility training may not pose issues, the focus should primarily be on cardio and strength training during Ramadan.
According to Dr. Respati, individuals have several options for scheduling their workouts during fasting. They can opt to exercise in the morning after suhoor (pre-dawn meal) before iftar (breaking fast) or after iftar. The choice of timing depends on personal preferences and specific considerations that need to be taken into account.
Optimal Exercise Times and Considerations
Exercising after suhoor offers the advantage of having sufficient energy reserves and hydration levels. However, caution is advised when selecting activities that induce profuse sweating, as this can lead to dehydration. If morning exercise is preferred, Dr. Respati recommends adopting strategies to minimize sweating, such as working out in air-conditioned environments and wearing lightweight clothing to prevent excessive perspiration.
For those planning to exercise before iftar, it is advisable to engage in light activities that do not heavily rely on glucose, allowing the body to utilize fat stores for energy post-workout. Dr. Respati suggests staying adequately hydrated to avoid overexertion and excessive sugar consumption, particularly after intense sessions that may deplete the body’s glucose reserves.
While post-iftar workouts can be beneficial, individuals must also consider their prayer schedules and potential disruptions to their sleep patterns. Engaging in exercise after Tarawih prayers, typically held late at night, may result in sleep deprivation due to delayed bedtime and early suhoor alarms. Therefore, balancing physical activity with religious obligations and rest is essential for maintaining overall well-being.
In conclusion, Dr. Andhika Respati recommends prioritizing exercise routines that align with personal schedules, energy levels, and hydration status during Ramadan. By making informed choices about the timing and intensity of workouts, individuals can optimize their fitness goals while adhering to the principles of fasting and spiritual observance. Remember, it’s all about finding the right balance for a healthy and fulfilling Ramadan experience.
