Even though it has entered the last weeks of fasting, don't give your slack. These 3 tips hopefully can help, yes.
Entering the last three weeks of fasting in the month of Ramadan, it is certain that the adaptation from waking up in the morning to setting the time to wake up to go to the office or do other activities can be handled properly, right? What do you avoid the most so that fasting remains full without any significant disturbances? For me, at first I thought to temporarily stop going to the gym and do other strenuous activities.
A week of doing that, it actually makes my body tired quickly and carried away by the fast atmosphere, easily sleepyJ. Try to set the schedule according to the usual pattern. By still paying attention to other factors, in order to still look fit and fresh, even though you are fasting.
1. Food intake must be maintained
Maintaining a good diet should really be a priority at this time of fasting. When sahur and iftar become things to pay attention to, not just any food that comes in. It's dangerous, when we break our fast, we often want fried foods, fruit ice, just the freshest ones. Until finally full with takjil, the main meal was forgotten. And just eat big at dawn. Even though the intake must be balanced at dawn and iftar. No different from a normal day, we still need about 2000 kcal per day. By division, 60% comes from carbohydrates, 15% protein and 25% from fat. Not to mention 2 liters of water and 28-38 grams of fiber per day, so that the body functions optimally. So, a balanced nutritious diet must be with a variety of types of food, yes.
2. Adequate sleep
Personally, after suhoor, I naturally want to go back to sleep, which often doesn't cause the sleepiness to go away but instead makes my head dizzy, weak and lazy to move. Because I don't want to feel weak every day, I finally changed my sleeping hours during fasting. Usually, after coming home from work, I'm still doing something, I leave and go straight to bed. Well, when the meal was over, the activity I left last night I just did it while waiting for the time to leave for the office. Even though I'm sleepy, at least it doesn't make me feel weaker and lazy to do anything.
3. Keep exercising
As with eating foods with balanced nutrition, another main support for the body to stay healthy while fasting is to exercise with adequate and regular portions. Do you often experience that your body becomes tired and weak? Even though it's just the meal times that have changed. Usually exercising, when fasting is not even at all, even though that makes your body weak quickly.
Just do the exercise intensity 40-50%, reduce but do not make the body lose the movement that we are used to doing. The question is, what kind of exercise is right when you are fasting? "What is clear, avoid sports with heavy weights. There are several light exercise techniques that can be done, such as flexibility sports, for example planks, floor exercises or doing movements without the need to move to and fro.
As when sitting, lift one leg and lower it alternately with the other leg. Or do a squad at the desk, it's quite effective in helping us keep moving, and avoiding a limp and stiff body," explained Laila Munaf, Co-Founder of Sana Studio when met at the #LazadaBerbagi campaign event and the "Stay Fit During Ramadan" talkshow on Wednesday. (31/5) ago. Still according to Laila, we must "listen" to our bodies, want to do what kind of sport is safe and does not waste a lot of energy.
Light treadmill
You can do it before leaving for activities, only a duration of 15 minutes has made the body move, and this can be done at home or at the office.
Yoga
Various yoga movements can be conditioned while you are fasting. Do yoga one to two hours before breaking the fast,
Swim
Those whose hobby is swimming, and want to keep doing this while fasting, can really do that. And you can do it one hour before iftar.
Leisurely strolling
For working mothers, it feels like the morning is in a hurry. But that doesn't mean you don't exercise at all. Try it, instead of being stuck in traffic on the road, waiting for the time to break the fast, leaving the office for a leisurely walk around the building while hunting for takjilJ or going down the stairs slowly is the same as allowing the body to stay active, really!
Those who want to add other light sports, yes, yes. Fasting is safe, the body stays fit and fresh!