The Secret to Staying Fit in Your 30s During Fasting, from Afternoon Sleep to Aerobics

JAKARTA - Entering your 30s, your body's metabolism begins to change. Muscle mass slowly decreases and stamina is no longer as good as it was in your 20s. Therefore, maintaining fitness while fasting is a challenge in itself, especially when eating and resting times change during the fasting month.

Sports medicine specialist Dr. Risky Dwi Rahayu shared a number of tips to keep the body fit during fasting. In an online media meeting on Wednesday, Dr. Risky Dwi Rahayu, M.Gizi, Sp.K.O advised people in their 30s to manage their rest time with a short nap.

According to the University of Indonesia graduate, power naps can help make up for the lack of sleep due to having to wake up early for sahur while also giving the body a chance to recover energy. Short naps are considered effective in preventing fatigue during the day.

In addition to getting enough rest, exercise is still recommended during fasting. The doctor who practices at the Pondok Indah Bintaro Jaya Hospital emphasized that the type of exercise needs to be adjusted to the physical condition of each person.

To maintain heart and lung health, aerobic exercise can be an option. "Aerobic exercise is good, we do it 150 minutes per week, with the note that the intensity is moderate. It does not need to be done at one time, it can be divided into three to five times a week," he said.

Meanwhile, for those who want to increase muscle and bone strength, weight training can be done two to three times a week. "The minimum repetition is eight times, then for the set it is twice and can be increased according to ability," he said. He added, the exercise can use calisthenic, dumbbell, barbell, or tools available at the fitness center.

Doctor Risky also reminded the importance of cooling down after exercising to help the body return to a stable condition and prevent injuries.

In order for exercise to remain optimal during fasting, he recommends regulating the intake of carbohydrates and protein that are sufficient to meet energy needs while supporting the formation and maintenance of muscle mass. Nutritional needs can be met through a balanced nutritious menu at iftar and suhoor, as well as additional healthy snacks between iftar and suhoor.