Stay Active During Fasting: 5 Safe Sports Including Golf and Footgolf

Ramadan is not an excuse to stop moving. Even while fasting, your body still needs physical activity to maintain metabolism, prevent muscle stiffness, and keep stamina stable. The key is choosing exercise with light to moderate intensity and scheduling workouts ideally before breaking fast or after tarawih prayers.

Here are five recommended exercises during Ramadan:

Golf is a relatively safe exercise option during fasting. Its intensity tends to be light to moderate, with ample time for leisurely walking in open fields.

1. Golf

Besides training focus and concentration, golf helps maintain heart fitness through walking activities in fairway areas. The best time to play golf during Ramadan is late afternoon approaching maghrib, allowing immediate hydration and nutrition intake after finishing.

2. Footgolf

Footgolf combines Soccer and golf. Players kick a ball toward a specialized hole on a Golf Course with as few kicks as possible.

Compared to conventional soccer, footgolf involves no intense physical contact and has a more relaxed tempo. Thus, this sport suits Ramadan, especially for those wanting to stay active without excessive energy expenditure. Besides being healthy, footgolf is enjoyable and can be played with friends or communities.

3. Leisurely Walking

Walking is the simplest yet most effective exercise. Just 20–30 minutes before breaking fast helps improve blood circulation and maintain fitness.

Its advantage is low risk and no special equipment needed. You can do it around your neighborhood, City Park, or residential areas.

4. Yoga or Light Stretching

Yoga and stretching help maintain body flexibility while relieving muscle tension. Controlled movements also aid balance and posture improvement.

During Ramadan, choose low-impact movements and avoid overly long sessions. Ideal times are after suhoor or nighttime after tarawih.

5. Leisurely Cycling

Light-intensity cycling maintains endurance. Besides training leg muscles, this exercise benefits heart health.

Ensure you choose safe routes without steep climbs to avoid excessive energy depletion. Thirty minutes is sufficient for fitness benefits without causing fatigue.

Safe Exercise Tips During Fasting

For safety and comfort, note these points:

• Avoid high-intensity exercise during daytime.
• Monitor fluid intake during suhoor and iftar.
• Stop activity if dizziness or excessive weakness occurs.
• Choose optimal times: before breaking fast or after a light dinner.

Ramadan can still be experienced with a fit body and fresh mind. By choosing appropriate exercises like golf and footgolf, you can stay active without worrying about excessive energy loss.