Fasting is Not an Obstacle, Here's How to Keep Exercising optimally

Illustration of a woman undergoing aging (Pexels/Ageing Better)

JAKARTA - During fasting, many people minimize movement to keep their body energy at its maximum even though they do not provide food and drink all day. In fact, moving the body like exercising is still important during fasting.

Founder & Coach SANA Studio, Laila Munaf, said that fasting in the month of Ramadan is not an obstacle to exercise. You can still exercise by making some adjustments.

"Ramadan is not something that can be an obstacle. But there are indeed adjustments that we can make," said Laila, during a media meeting in Menteng, Central Jakarta, written on Saturday, March 7, 2026.

For those of you who are used to exercising before fasting, you can adjust the time of exercise during fasting so as not to burden the body. If you usually run in the morning, then change to the afternoon before breaking the fast.

"So, let's say you usually run for 45 minutes. So the run starts at 5 o'clock, so you have time to fast, your body is not dehydrated," he said.

If you usually do strength training or weight lifting, you can do it in the morning after sahur or after breaking the fast. Do the movement with low intensity so as not to burden the body.

"If you like strength training, you can do it in the morning, close to sahur where the energy is still there. You can do it, low impact movement. Or after breaking the fast, you can also do it, because there is already an intake so the energy is there," he explained.

For those who are not used to exercising, it does not mean that you cannot start exercising during Ramadan. According to Laila, starting a sport in Ramadan is one of the right steps.

"It's a mindful month, it's a month of reflection. So starting in Ramadan, it's actually maybe even the perfect time," he said.

To start the exercise, it doesn't have to be heavy, but start with something light first. Like taking the time to walk when you go to the office.

"Starting from the regular road, it's as simple as usually when the commute stops at the MRT in front of the office, maybe one stop earlier so that the road is a little bit. If you bring a car, park a little bit away so that there is a road, there is movement," he continued.

In addition, exercise can also be started with a type of mindful exercise, such as yoga or pilates. Doing this exercise not only helps the body's health, but also the mind.