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How to stay fit while fasting during Ramadan

Tasty and healthy: Broccoli cheese soup is rich in vitamins and minerals, making it a sensible option for those who want to keep their healthy diet in check

The Jakarta Post
Fri, May 17, 2019

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How to stay fit while fasting during Ramadan

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asty and healthy: Broccoli cheese soup is rich in vitamins and minerals, making it a sensible option for those who want to keep their healthy diet in check. (Shutterstock)


Words Istu Septania

Trying to stay fit regularly is already hard, and it’s even harder while you are fasting during the month of Ramadan.

Muslims fast from dawn to dusk for 13 to 14 hours a day during Ramadan. They have to adapt to changes in their mealtimes while maintaining their energy during the day. Many people avoid high-intensity physical activities to keep their energy up, and tend to have big feasts for iftar.

During the month of fasting, our bodies have to adapt as well, compensating for hunger with stored energy. This causes physiological changes as well as changes to cholesterol blood levels. The number of red blood cells — which carry oxygen and nutrients throughout the body — decreases and causes a drop in oxygen and nutrient supplies.

“That’s why we feel weak from fasting,” Dr. Sandi Perutama Gani, who is also a medical expert for consumer healthcare company Combiphar, said at a recent health discussion in Jakarta.

Sandi has shared the following three tips to combat fatigue and stay fit during Ramadan.

Hearty start: To suppress hunger, pick food that is rich in fiber, such as oatmeal with dates. Oats are a good source of fiber while dates sweeten the meal naturally. (Shutterstock)
Hearty start: To suppress hunger, pick food that is rich in fiber, such as oatmeal with dates. Oats are a good source of fiber while dates sweeten the meal naturally. (Shutterstock)


Eat the right foods

Hunger during fasting can be reduced with the right diet. During sahur (predawn meal) and iftar (breaking-of-the-fast meal), pick foods that are rich in fiber and complex carbohydrates. Whole wheat breads and avocadoes, which have complex carbs, are slow-digesting foods. This means they can satisfy hunger longer than foods with simple carbs, such as white rice, instant noodles and sugary foods.

Sweet snacks for iftar, especially unprocessed foods like dates and honey, are all right, but a diet of complex carbs and fiber-rich foods will help keep your energy up through the day.

Bike up: Moderate exercise during Ramadan can help maintain health during the fasting month. (JP/P.J. Leo)
Bike up: Moderate exercise during Ramadan can help maintain health during the fasting month. (JP/P.J. Leo)


Drink enough water

Staying hydrated during fasting is important. Those who are fasting should pay attention to their daily water intake.

An easy way to calculate your ideal water intake is by multiplying your body weight (in kilograms) by 40 milliliters. For example, a person who weighs 50 kg will need 50 × 40 ml = 2,000 ml, or 2 liters of water per day.

Other sources of fluids could be beverages, fruits and fresh juices, but the best way to ensure adequate water intake is to drink water several times, especially during sahur, iftar and before bedtime.

“In Indonesia, we usually make it simpler by advising people to drink eight glasses of water a day,” said Sandi. “We can drink two glasses during sahur, four during iftar, and two additional glasses before going to bed.”

Water is vital to the human body, making up 65 percent of the bodyweight for a man and 60 percent for a woman. Dehydration can affect your concentration and moods. And chronic dehydration can cause more serious health problems, such as kidney stones and kidney failure.

Colorful basket: Maintaining a healthy diet, which includes vegetables and fruits rich in vitamins and fiber, can help our bodies stay fit during Ramadan. (Shutterstock)
Colorful basket: Maintaining a healthy diet, which includes vegetables and fruits rich in vitamins and fiber, can help our bodies stay fit during Ramadan. (Shutterstock)


Start an exercise routine

The thought of exercising may sound daunting during the fasting month, when those who observe the fast try to save their energy to get through the day.

Contrary to popular belief, however, physical exercise during fasting is not only feasible but also recommended for better metabolism. Exercise can help the muscles absorb blood sugar and to store it as glycogen.

When the body is hungry, it uses stored energy: glycogen and fatty acids from the liver and the muscles. “Not exercising can cause slower rates in glycogen distribution,” says Sandi. “If we exercise enough, the glycogen will be distributed faster and we will be more fit.”

Try spending some time doing moderate exercises like jogging or dancing before breaking your fast in the evening. However, pay attention to your physical limits and try to avoid short, intense workouts.

It is also better to exercise moderately after enjoying a light iftar. Meanwhile, high-intensity and energetic exercises like aerobics and weightlifting are best done one hour after heavy iftar meals, according to fitness instructor Diraja Permata Sutan.

“An exercise routine would be more fun with friends. Just ask your friends to go jogging before iftar,” says Sutan.

When people exercise, their body releases endorphins, a hormone that helps them feel better. “Exercise can put you in a good mood, ready to face tomorrow,” says Sutan.

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