Understanding Safe Exercise Limits During Fasting

Many people continue to exercise during Ramadan, but some make mistakes in determining the intensity, leading to fatigue or injury.

Dr. Risky Dwi Rahayu, a sports medicine specialist at Pondok Indah Bintaro Jaya Hospital, emphasised that the key to exercising during Ramadan is not just the duration, but the appropriate intensity.

“The most important thing is the intensity, not just how long you exercise,” said Dr. Risky in a press conference attended by Kompas.com on Wednesday (18/2/2026).

She explained that too high an intensity during fasting can cause the body to burn not only fat, but also protein from muscles.

To determine whether the exercise intensity is at a safe level, Risky suggests a simple method known as the ‘talk test’.

If a person can still speak in a long sentence without gasping for air, but is unable to sing, then the intensity is at a moderate level. This moderate intensity is recommended during fasting.

Conversely, if breathing is very heavy and it is difficult to speak, then the intensity is too high.

“If you are gasping for air, the intensity is usually higher than recommended during fasting,” explained Dr. Risky.

Blood sugar reserves will gradually decrease and the body will start using fat as an energy source.

Moderate-intensity exercise helps maintain fat burning without overexerting the body.

High intensity in these conditions risks causing dehydration, fatigue, and muscle mass loss.