Maintaining Fitness During Ramadan: The Importance of Physical Activity and Sleep Hygiene

Performing Ramadan fasting does not mean halting all physical activity. Dr Citra Ariani, lecturer at the Faculty of Medicine and Nutrition (FKGiz) at IPB University, urged the public to remain actively mobile proportionally to maintain fitness and prevent excessive fatigue.

According to Citra, balanced physical activity is the key to preventing weakness during fasting. Measured bodily movement actually helps maintain daily energy stability.

“Despite fasting, the body still needs to move. Light to moderate physical activity can help maintain energy and overall health,” she stated.

Beyond physical activity, Citra emphasised that regulating eating patterns and ensuring adequate fluid intake play a vital role. She advised the public to be more selective in choosing sahur (pre-dawn meal) and iftar (breaking fast) menus.

Consuming nutrient-rich foods such as protein, complex carbohydrates, and fibre is highly recommended to provide longer-lasting satiety and stable energy. Conversely, she warned against consuming overly fatty and spicy foods during iftar, as this can trigger digestive disturbances that interfere with worship comfort.

Plain water requirements must also be ensured between iftar and sahur times to prevent the body from becoming dehydrated.

One aspect often overlooked during Ramadan is the change in sleep patterns. Citra highlighted that inadequate sleep quality can directly impact daily performance.

“Changes in sleep patterns can also affect daily performance, such as reduced concentration and energy in carrying out daily activities,” she added.

To address this, she recommended adopting sleep hygiene practices to improve rest quality. Simple steps include adjusting room temperature to be cooler and turning off lights while sleeping.

“Create a comfortable sleep environment, for example by adjusting room temperature to be cooler, turning off lights, and not using gadgets at least 30 minutes before bed,” Citra explained.

Furthermore, Citra hopes these healthy habits are not only practised during the holy month but maintained after Ramadan ends. Maintaining consistent nighttime sleep schedules, reducing caffeine intake before bed, and avoiding smoking are long-term steps for better health.

With a combination of proportional physical activity, nutritious eating patterns, and maintained sleep quality, the public is expected to observe Ramadan with a body that remains healthy, fit, and productive.