With Ramadan 2025 underway, millions around the world are observing this sacred month, marked by fasting, prayer, and reflection. This year, health and wellness experts are emphasizing the importance of maintaining physical activity throughout the month, encouraging individuals who are observing the fast to adapt their exercise regimes to suit their unique body needs during this time.
Dr. Fadzil Hamzah, a senior doctor at the Department of Sports Medicine in Singapore's Changi General Hospital, advises, "Olahraga secara umum aman buat siapa saja. Aktivitas fisik dan latihan intensitas ringan sampai sedang aman dan dianjurkan buat setiap orang. Tetap aktif meski sedang berpuasa. Jangan berhenti berolahraga tapi terapkan rencana aktivitas fisik yang realistis." This comment highlights how individuals do not need to halt their fitness routines but instead can modify them, making practicality key during Ramadan.
Exercise during this fasting period is not solely about preserving physical health; it offers numerous benefits to those who observe Ramadan. Regular activity can help preserve immune function, maintain ideal body weight, and improve overall mood—a sentiment echoed by health authorities across the region. Engaging with physical activity can even provide psychological boosts, as the release of endorphins during exercise often enhances feelings of happiness.
Local fitness expert Reza Fatchurahman emphasizes timing and intensity for exercising during Ramadan. He explains, "Kita bisa meluangkan waktu 30 hingga 45 menit untuk berolahraga setelah berbuka dan sebelum salat tarawih. Setelah berolahraga, kita memiliki waktu terbaik di mana tubuh sangat membutuhkan nutrisi." This routine helps observers maximize the energetic window post-fasting and allows the replenishing of nutrients effectively.
For those considering ways to maintain fitness during the month, it is recommended to reduce exercise intensity and prioritize activities like yoga, brisk walking, cycling, or light strength training. Reza suggests, "intensitas olahraga juga sebaiknya disesuaikan dengan kondisi tubuh selama puasa," reminding participants to listen to their bodies and adjust their routines based on energy levels and hydration.
Practitioners are encouraged to particularly focus on hydration when not fasting. Ensuring adequate water intake at sunset and during pre-dawn meals is critically important. Men’s Health has outlined several tips to stay consistent with fitness goals during this holy time. These include: choosing appropriate times for exercise such as early mornings or evenings, maintaining manageable workout lengths and intensities, and engaging with lighter forms of exercise.
Importantly, the approach to maintaining health during Ramadan is about balance. With fasting leading to altered schedules, the execution of exercise plans must be tactically calculated. For example, opting to exercise lightly or engage in social sports can be more suitable and enjoyable during the fasting state.
Lastly, it is prudent to note the importance of individual health conditions. Dr. Hamzah and other health professionals stress the significance of consulting with healthcare providers before embarking on any new physical activities, especially for those with pre-existing conditions or concerns surrounding fasting and exercising.
Ramadan 2025 presents its unique opportunities and challenges for those observing the fast. While some may shy away from physical activity thinking it detracts from their experience, the narrative is one of balance, adaptation, and resilience. Proper planning and awareness can lead to fulfilling experiences not just spiritually but physically during this sacred month.
With the right strategies and mindset, anyone observing Ramadan can engage with fitness and remain active, allowing for enhanced well-being and overall satisfaction throughout this holy period.