Malang, en.SERU.co.id – Maintaining fitness while fasting is achievable with proper timing, intensity, and hydration strategies. This ensures that physical activities do not disrupt the solemnity of worship during Ramadan.
Several health experts have shared guidelines to keep physical activities safe and beneficial during the holy month.
1. Prioritize Worship Over Performance
According to dr. Tirta Mandira Hudhi, exercise during Ramadan should not interfere with primary religious practices.
“Ramadan’s focus is on worship first, then muscles. Avoid pushing extreme physical targets, especially if it leads to fatigue during prayers,” says dr. Tirta, as quoted from his YouTube channel @@Tirta Pengpengpeng on Friday (February 20, 2026).
2. Choose the Right Time for Exercise
Timing is crucial for safe exercising while fasting. Some relatively safe options include:
- Just before breaking the fast – Suitable for light intensity, as the body can rehydrate immediately after.
- After a light iftar – Consume dates and water first before starting.
- After Tarawih prayers – The body has received energy intake, but be mindful of sleep time.
- Before or after sahur – The body is still hydrated, though it may reduce rest hours.
3. Opt for Light to Moderate Intensity
Prisca Widiawati, SPd, MPd, a lecturer in Sports Coaching Education at Malang State University, recommends light to moderate intensity exercises to prevent energy depletion.
“Light to moderate activities like stretching, yoga, pilates, walking, jogging, or cycling are safer. For timing, just before iftar or before sahur can be good choices,” she explains.
4. Avoid Bulking; Focus on Maintenance
Dr. Tirta emphasizes that Ramadan is not ideal for building muscle mass. Limited eating windows make it hard to achieve a calorie surplus. It’s safer to use this period for maintenance or light cutting to reduce body fat.
5. Start and End Fasting Wisely
Dates are recommended to break the fast, as they are quickly absorbed by the body. Three dates are sufficient for initial energy. Avoid excessive sugary drinks that can spike blood sugar levels.
6. Maintain Hydration with the 4-2-2 Pattern
IPB health expert dr. Agil Wahyu Wicaksono recommends the 4-2-2 drinking pattern: 4 glasses at iftar, 2 in the evening, and 2 at sahur.
“Don’t drink too much at once during sahur, as it causes fluids to be quickly expelled through urine,” he adds, as reported on the IPB website.
7. Monitor Body Condition and Ensure Rest
Exercising while fasting remains safe for healthy individuals, especially without chasing peak performance.
“Listen to your body’s signals—if you feel dizzy, weak, or nauseous, stop immediately. Aim for 7–9 hours of sleep daily, which can be managed with shorter nighttime sleep supplemented by naps,” concludes dr. Agil. (aan/rhd)
