Have you ever wondered if it's possible to exercise while fasting without feeling weak all day and disrupting your daily activities? Many people are still hesitant to exercise because they fear they'll quickly run out of energy while fasting.
This article will comprehensively discuss how to stay active and fit during fasting by choosing safe and realistic types of exercise. The discussion also covers the best times and practical tips for staying fit without disrupting your religious obligations.
The Importance of Exercising During Fasting
Fasting is often seen as an excuse to stop moving, but the body actually still needs physical activity to prevent stiffness and fatigue throughout the day. Exercising during fasting doesn't mean pushing yourself, but rather adjusting the type of exercise, intensity of movement, and timing to maintain an active and balanced body.
Physically, light exercise during fasting helps maintain a more stable metabolism despite limited energy intake. Low-to-moderate intensity activity can help maintain muscle mass , improve blood circulation, and reduce fatigue caused by changes in diet and sleep patterns.
The benefits of exercise during fasting extend beyond the physical; it also positively impacts mental health and daily focus. Light exercise can help improve mood, reduce stress, and leave the mind feeling fresher even when energy levels are low.
Overall, exercise during fasting is key to maintaining a balanced body and mind while observing religious observances. As long as it's done consciously, in moderation, and not excessively, physical activity can actually help you stay productive, energetic, and less likely to collapse as the fast approaches.
Also read: Stay Healthy Without the Hassle! 7 Examples of Light Exercises You Can Do at Home
The Ideal Time to Exercise During Fasting
Choosing the right time to exercise during fasting can be challenging, as the body is adapting to the absence of food and fluids. With the right timing, exercise can still be done safely without causing fatigue or dehydration.
-
Approaching breaking of the fast
This time is quite popular because you can do light exercise for 20 to 30 minutes and then immediately replace fluids when breaking the fast. The risk of dehydration is relatively low because the break after exercise is relatively short. -
After breaking the fast
Exercising after breaking the fast is suitable for those who want a slightly higher intensity. The body will have already been refueled and hydrated, so exercises like gentle cardio or light strength training feel safer and more comfortable. -
After sahur
Some people choose light exercise after sahur, although this timing isn't ideal for everyone. The type of exercise, duration, and physical condition determine whether this time is comfortable or exhausting.
Also read: How to Diet While Fasting Without Feeling Weak and Still Have Energy
6 Types of Exercise That Are Safe to Do While Fasting
1. Walking or Light Jogging
Walking and light jogging are the safest fasting exercise options for beginners because they are low to moderate in intensity. These activities help maintain heart health and improve blood circulation without over-exerting energy.
The ideal duration is around 20 to 30 minutes at a leisurely pace to prevent fatigue. The best time is usually before breaking the fast or in the morning if your daily activities are not too busy and you still feel comfortable.
2. Light exercise
Light exercise is suitable for those who want to stay active even if they're confined to a confined space. The movements are flexible, easily adapted to their body's condition, and don't require a lot of energy during fasting.
Simple movements like arm swings, shoulder rolls, and light steps are quite effective. Do them at a leisurely pace for 15 to 25 minutes to keep your body refreshed and prevent excessive fatigue.
3. Yoga
Yoga is known as a sport that focuses on breathing , flexibility , and balance. During fasting, yoga is an ideal choice because of its controlled movements and minimal spikes in intensity.
Besides helping maintain muscle strength, yoga is also effective in calming the mind and improving focus. The combination of movement and breathing helps the body relax even when energy is limited.
4. Pilates
Low-intensity Pilates can be a safe and effective alternative exercise during fasting. This exercise targets core muscles, posture, and movement control without requiring excessive energy.
The movements tend to be slow but still challenging when done with proper technique. Lasting approximately 20 minutes, Pilates helps maintain body stability without the risk of overexertion.
5. Low Intensity Weight Training
Weight training doesn't always have to involve lifting heavy weights until you're out of breath. While fasting, you can still do light strength training using small weights or your own body weight.
The primary focus of this workout is maintaining muscle mass, not maximizing performance. Use controlled repetitions for 15 to 30 minutes to ensure a safe and comfortable workout.
6. Leisurely Cycling
Leisurely cycling is a light cardio exercise that's safe to do during Ramadan. This activity works your leg muscles, improves heart health, and helps maintain overall fitness.
Choose a flat route at a steady pace to prevent your body from running out of energy quickly. The best time is usually in the afternoon, just before breaking the fast, so your body can quickly rehydrate after exercising.
Also read: 10 Ways to Exercise at Home to Stay Healthy Every Day
Tips for Exercising While Fasting to Stay Safe
Exercising during fasting requires extra care because the body is experiencing limited energy and fluid intake. Without proper planning, risks such as dizziness and dehydration can arise. Therefore, practical tips are essential for maintaining a safe and comfortable workout.
Make sure you always warm up before exercising and cool down afterward. Keep your workouts short and low to moderate intensity. Don't forget to choose comfortable, sweat-wicking clothing to prevent your body from overheating.
The most important thing is to listen to your body's signals. If you experience dizziness, nausea, or excessive weakness, stop the activity immediately. Exercise during fasting should make you feel refreshed, not collapsed before breaking the fast.
Keep Your Exercise Safe While Fasting with SVRG Equipment
Exercising during fasting still offers significant benefits if done with proper planning. By choosing safe types of exercise, scheduling your workouts, and maintaining a manageable intensity, you can maintain your fitness without disrupting your religious obligations and daily activities.
To support your exercise during Ramadan, SVRG provides top-notch exercise equipment such as light dumbbells , exercise mats , and stationary bikes . This quality equipment helps reduce the risk of injury and makes exercise more enjoyable.
If you want to exercise safely and conveniently while fasting, you can check out SVRG now. Start moving smarter and stay fit during fasting with equipment that supports your active lifestyle.
