UNAIR NEWS “ During Ramadan, Muslims who fast shift their eating pattern and activities. Lecturer at the (FK) , Dr. Lilik Herawati dr MKes shared some tips on balancing physical and spiritual needs.
Benefits of exercise
œIn some cases, we exercise regularly but still face many problems in life that lead to stress. In another case, someone focuses on their spiritual life, ignoring their physical condition. There is a hadith that says Allah loves those who are strong. Therefore, we have to balance the physical and spiritual needs, Dr. Lilik said.
The components of exercise include frequency (i.e. the number of times per week), intensity (light, moderate, or vigorous), duration of exercise, and type of exercise. She recommended doing low to medium-intensity workouts. The type is based on personal preference, like jogging, walking, cycling, and aerobics.
Teenagers or adults with average weight who do not have joint disorders and specific health conditions are advised to jog. While the elderly or those who are overweight, it is recommended to stick to walking and cycling, as jogging may worsen the knee joints. Swimming is also recommended, though it risks swallowing the water.
Exercise intensity
There are several ways to differentiate the intensity of exercise, and the easiest way is by using the talk test. If someone is able to sing and talk with their partner during exercise, then it counted as a light-intensity exercise. If someone can talk but cannot sing, it is included in as medium-intensity exercise. If someone can neither talk nor sing during exercise, it concluded as a high-intensity exercise.
Therefore, it is important to investigate the type of exercise, especially the intensity and duration. Dr. Lilik stated that the ideal time for exercise is in the evening before breaking the fast. The body, which loses fluids, may become dehydrated. It can quickly recover when breaking the fast. Exercise in the morning after suhoor before sunrise is also allowed, as long as it is done moderately.
If someone can only exercise in the morning, she recommended doing light stretching for around 30-60 minutes or less, as long as it is adapted to the body™s condition and habits. If someone barely got the time to exercise in the evening after work while he/she is tired, it is advisable not to force themselves excessively. Because these conditions may cause unwanted impacts and increase the risk of injuries.
œIf you can exercise after tarawih, try low to medium-intensity workouts. Skip the high-intensity exercise because the rhythm of cortisol is lower at night, the physiology and exercise science lecturer said.
She further shared some tips to exercise during fasting for someone with certain medical history. First, consult a doctor. Second, follow the doctor™s medical advice. In principle, the body should not be left inactive for too long (unless there is an indication not to move). Try to turn your daily physical activities into exercise. For example, when walking, make it like a workout walk, or take the stairs instead of escalators or elevators.
œThe right exercises provide benefits. Just like medicine, with an appropriate dosage, it will provide positive impacts. If it™s insufficient, it won™t work, and if it™s excessive, it can be dangerous, she said.
Author: Viradyah Lulut Santosa
Editor : Khefti Al Mawalia
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