As you know, exercise has many health benefits. By exercising, a person will perform physical movements that will train his strength and fitness. Well, given that this sport involves physical activity, many are curious about sports activities while fasting.
Is it still allowed or are there provisions that must be considered in order to keep it smooth and not tired?
Answering this, as quoted from the Global News page, Ontario-based nutritionist, Anar Allidina revealed several healthy ways to exercise while fasting according to. Read more below.
Best Time to Workout
Nutritionist Allidina explains that during Ramadan, the best time to exercise is right before sunset. Why is that? Turns out there's a reason. This is because it is close to breaking time. Thus, the activities carried out can be further increased because at least someone already knows that in the near future he will soon break his fast.
If it is not possible to exercise before sunset, then another option is to exercise about an hour after eating. This is recommended because at that time, a person will digest food and have more energy.
Meanwhile, according to Allidina, the worst time to exercise while fasting is midday because it will be quite exhausting. But if there is no other choice, it is recommended to limit the duration of exercise to 20 to 30 minutes at low intensity.
Time Spent Exercising
Allidina recommends starting exercise slowly during the first few days of Ramadan. This can be started by doing exercise for 30 minutes.
If in the following days endurance is increasingly tested and more accustomed to exercising during Ramadan, then the duration of time for exercising can be increased to one hour.
Types of Sports Do
Answering about the type of exercise that is done while fasting, fitness instructor Zehra Allibhai said that Ramadan is not the time to push yourself too hard and set personal records. The purpose of this exercise being carried out during fasting is to maintain the habit of exercising and becoming a good routine.
Sports that can be done such as doing cardio that is not tight. If you want to do high-intensity cardio, it's best to do it after iftar. Meanwhile, if you are not used to exercising before and then want to start it while fasting, it is more advisable to do lighter physical activities such as stretching or walking.
Foods that need to be consumed to be strong in exercising
Eating healthy foods to fill energy when fasting is very important to do. This helps ensure that the body will have sufficient fuel throughout the day. Allidina says that smoothies are a great way to get a lot of nutrients in a short amount of time.
Furthermore, he recommends making a smoothie from ingredients in the form of fruits, vegetables, chia seeds, peanut butter and flaxseed. On the other hand, it is also important to meet protein intake. Some other foods that can be consumed are meat, eggs and nuts. Adequate protein plays an important role to fill energy.
How to Stay Hydrated
To stay hydrated, it is recommended to drink coconut water post-workout. Meanwhile, when breaking the fast, Allibhai suggests consuming a few dates with two glasses of water. For your own food choices, it is advisable to choose soupy foods such as soup to get lots of fluids so that the body is more hydrated.