Exercise Before Iftar, Should I? Here is the Fact that is Rarely Discussed

Illustration of sports before sahur (freepik)

YOGYAKARTA - Many people start trying sports before sahur to maintain fitness during Ramadan. But the question is, is it really safe to do when you are on an empty stomach and before a long fast?

During the fasting month, the body does experience changes in eating patterns, sleep, and metabolism. Therefore, it is important for you to understand the best time to exercise so that energy remains stable without disturbing worship.

So, when should you exercise during fasting? To answer it, reported by VOI from the Calo Inc. and The Healthy Muslims pages, here are some facts about exercising during Ramadan that are important to understand:

Challenges of Exercising During Ramadan

Everyone agrees that one of the main challenges of sports during Ramadan is the long duration of fasting, from dawn to sunset.

Simply put, without food and fluid intake, energy levels can fluctuate and the risk of dehydration increases. Especially if your body is not well hydrated during sahur and iftar.

In addition, the body also undergoes metabolic changes. Insulin sensitivity can change, glycogen reserves decrease, and the body uses more fat as an energy source.

But on the one hand, this scientific process during fasting can help burn fat, but on the other hand it also makes the body more tired if the exercise is too heavy.

Then your sleep pattern will also change. Many people sleep later because of tarawih prayers or other evening activities, then wake up earlier for sahur. In fact, sleep deprivation can affect muscle recovery and performance during exercise.

Benefits of Exercise Before Iftar

Although challenging, sports before sahur are still possible. This time is suitable for light exercise, especially for those who want to stay active without burdening the body.

One of the advantages of sports at this time is that you can immediately drink and replenish energy after finishing the exercise.

Also read the article discussing the Duration of Exercise Time Before Breaking the Fast Based on the Type of Physical Exercise, Let's Check It Out!

After exercising, the body can be hydrated with water or healthy juice, then followed by a balanced nutritious Sahur menu. This combination helps maintain stamina throughout the day.

The point is, because the body still has energy reserves from food after breaking the fast the night before, some people feel their energy is still quite stable when they wake up early in the morning.

So, what are the types of sports recommended?

Sports before sahur should be focused on light to moderate activities. For example, brisk walking, stretching, yoga, or joint mobility exercises. The ideal duration is around 20-30 minutes so as not to drain energy too much.

Unfortunately, experts say that intense exercises such as heavy cardio or high-load weightlifting are not recommended at this time.

In addition to increasing the risk of fatigue, complex types of exercise can also make the body hungrier faster because the process of digesting sahur is faster.

In addition, drowsiness is also a challenge in itself. If the quality of sleep is not good, forcing heavy exercise can actually increase the risk of injury.

Alternative Sports Time Other Than Before Iftar

The good news is, besides before sahur, there are several other times that can be considered.

First, exercising in the afternoon before breaking the fast allows you to immediately eat and drink after the exercise is completed, even though energy is usually low enough.

Then, the time after breaking the fast is also a popular choice. With sufficient food and fluid intake, the body is better prepared for more intense exercise. However, evening exercise can keep the nervous system active so that some people find it more difficult to sleep.

There are also those who choose to exercise in the afternoon or evening while still fasting. Although it takes adaptation because you can't drink immediately, the body is generally able to adjust after a few days.

The Important thing is Consistency and Balanced Eating Patterns!

As a result, there is no one absolute best time for everyone. The best time is the one that best suits your schedule and body condition.

Whenever the exercise, the most important thing is to make sure that sahur and breaking the fast contain balanced nutrients, namely with complex carbohydrates, protein, healthy fats, and enough fluids.

If you feel tired at the beginning of Ramadan, you can take a break for one or two days to adapt. After that, choose a consistent exercise time and maintain it throughout the month.

Well, with proper planning, sports before sahur and at other times can still be done safely and usefully during Ramadan. In addition to getting rewards, the body also stays fit! Interested?