PADI IDC Dive Resort Oceans 5 Gili Air Blog Posts
PADI IDC Dive Resort Oceans 5 Gili Air Blog Posts
Divemaster Internship Program for Indonesian Citizens 2025: Empowering Local Talent at Oceans 5 Gili Air For more than 15 years, Oceans 5 Gili Air has stood not only as a dive centre dedicated to high-quality training but also as a place deeply rooted in the …
Why Scuba Diving Is a Great Sport for Kids: A Lifelong Adventure Begins Underwater Family holidays often come with a familiar challenge: What can we do that is fun, meaningful, and unforgettable for the kids? While many families turn to beach games, snorkeling trips, or island activities, …
Did you know that Oceans 5 Gili Air has a modern, fully equipped gym at the back of its spacious premises?
While most divers finish their dives and relax with a coconut or coffee by the pool, some guests and professional divers take advantage of the opportunity to stay fit during their dive holiday. But that leads to an important question: how do you safely combine gym workouts with daily scuba diving?
Many divers are unsure whether they can train before diving, after diving, or if they should wait a few hours like they do for surface intervals. Understanding how exercise affects the body — especially after being exposed to pressure underwater — is key to staying healthy, preventing decompression sickness (DCS), and keeping your diving performance at its best.
This article will guide you through:
Hidden behind the dive shop’s peaceful courtyard, Oceans 5 Gili Air’s gym offers a bright, air-conditioned training space equipped with:
It’s a perfect complement to the dive center’s holistic approach to health and professionalism. Whether you’re a fun diver, divemaster candidate, or instructor in training, the gym provides a safe environment to maintain or improve your physical condition.
However, diving and working out place different kinds of stress on the body. Understanding how they interact helps you use the gym effectively without compromising your safety underwater.
Exercising before a dive can be both beneficial and risky — depending on the type and intensity of your workout.
Gentle stretching, yoga, or a short warm-up routine can improve flexibility, breathing, and circulation before you gear up. For example:
This type of light activity can actually reduce the risk of decompression sickness because it helps blood circulate smoothly and prepares muscles for movement.
On the other hand, high-intensity training — such as heavy weightlifting, long-distance running, or HIIT — just before diving increases your metabolic rate, produces micro-trauma in muscles, and causes dehydration. These effects can potentially increase the risk of nitrogen bubble formation during a dive.
When your muscles are fatigued or sore, they also have poorer circulation, which makes it harder for your body to off-gas nitrogen after a dive.
In short:
If you want to work out before diving, keep it light and gentle. Save intense workouts for non-diving days.
The timing of post-dive exercise is critical. After a dive, your body still contains excess dissolved nitrogen from breathing compressed air. It takes time — your “surface interval” — to eliminate that gas safely.
Most dive medicine experts recommend waiting at least six hours after diving before engaging in strenuous physical activity. For deep or repetitive dives, waiting longer (8–12 hours) is even better.
Why? Because intense exercise can:
During the first few hours post-dive, it’s better to focus on recovery-based movement such as:
Later in the evening, after several hours and a good meal, moderate gym sessions are usually fine.
At Oceans 5 Gili Air, many professional divers train in the evening after completing all dives for the day, allowing plenty of surface interval time before the next day’s dives.
If you are on a divemaster internship or an IDC program, you might dive almost every day. Planning your fitness routine then becomes even more important.
Here’s how to balance it:
A steady, moderate training routine will make you a better diver without compromising safety.
Being physically fit doesn’t just make you look good on the beach — it significantly improves your safety, comfort, and longevity as a diver. Let’s look at why fitness matters underwater.
A fit diver breathes more efficiently. Stronger cardiovascular conditioning allows your heart and lungs to deliver oxygen with less effort, reducing your breathing rate.
Better breathing equals longer dives, less fatigue, and calmer reactions to stress underwater. It also improves your buoyancy control, since you can use your breath more effectively for fine adjustments.
Scuba tanks, weights, and gear can easily exceed 20 kg. Loading boats, climbing ladders, or walking across the beach can strain your back and shoulders.
Strength training — particularly core and leg exercises — makes these movements easier and safer. It also helps prevent injuries during daily dive operations, especially for instructors and divemaster trainees who handle equipment every day.
A strong core and flexible lower back make it easier to maintain a streamlined horizontal position underwater. You’ll kick more efficiently and use less energy.
Exercises such as planks, Pilates, and yoga are excellent for developing this kind of functional stability. That’s why you’ll often see Oceans 5 Gili Air’s staff divers combining yoga or stretching routines with their dive preparation.
Muscle fitness and flexibility help prevent cramps during long dives or surface swims. Fit muscles have better circulation, which means they also eliminate nitrogen more effectively after dives.
When you stay hydrated and keep your muscles supple, you’ll recover faster from repetitive diving days — and enjoy every dive without soreness or stiffness.
Diving is not only physical; it’s mental. Unexpected situations underwater — a mask flood, a strong current, a missing buddy — require calm decision-making.
Regular physical activity reduces stress hormones, increases endorphins, and enhances focus. A fit diver is often a calm diver, which is essential for safety and for setting a professional example if you’re working in the diving industry.
Not all exercises have equal benefits for scuba divers. The most effective training combines strength, endurance, flexibility, and balance — the same elements required for safe and efficient diving.
Here are some top recommendations for divers using the Oceans 5 Gili Air gym:
Focus on exercises that strengthen your abdomen, lower back, and hips:
These help you maintain perfect trim and buoyancy underwater.
Strong legs mean powerful, controlled fin kicks:
Avoid going to muscular failure on leg days if you’re diving soon after — tired legs can cramp underwater.
Your shoulders stabilize your gear and control your arms while swimming. Focus on:
Diving is a low-intensity endurance activity. Build cardiovascular health with:
Combine cardio with breathing control exercises, such as pranayama or diaphragmatic breathing, to strengthen your lungs and improve air management underwater.
Always finish with stretching or yoga. Oceans 5’s spacious open areas are ideal for post-workout relaxation. Flexibility reduces risk of injury and helps with donning gear or performing rescue exercises smoothly.
When combining diving and gym sessions, don’t forget the two biggest allies of performance and decompression safety: hydration and nutrition.
At Oceans 5 Gili Air, healthy meal options and refreshing drinks are available right next to the dive center — perfect for keeping your body fueled throughout the day.
Even the most disciplined diver-athletes need rest. Skip the gym if you experience:
Remember, recovery is part of training. Rest days are vital, especially during intensive dive courses such as the PADI Divemaster Internship or PADI Instructor Development Course (IDC) offered at Oceans 5 Gili Air.
Since opening in 2010, Oceans 5 Gili Air has believed in a holistic approach to diving: environmental awareness, safety, and personal well-being.
The on-site gym is an extension of that philosophy. It allows guests, staff, and students to build healthy habits that support their underwater lifestyle.
By promoting fitness alongside dive education, Oceans 5 Gili Air ensures divers not only learn skills and standards but also develop the physical and mental strength to handle real-world situations confidently.
For professional divers — instructors, guides, or conservation specialists — maintaining fitness is part of career longevity. Healthy divers are safer divers, and safer divers protect both themselves and the marine environment they love.
So, can you use the gym while diving every day? Absolutely — as long as you train smart.
Combining diving with fitness at Oceans 5 Gili Air’s modern gym can make you a stronger, more efficient, and safer diver.
You’ll not only feel better underwater — you’ll also be ready for any adventure the ocean throws at you.
So next time you surface from a dive and walk past the gym at the back of Oceans 5, remember: your next great dive might start with a good stretch, a mindful workout, and a healthy respect for your body’s limits.
Oceans 5’s Weekly Harbor Cleanups and a Growing Culture of Conservation For many people, the Gili Islands bring to mind turquoise water, coral reefs alive with colour, and sunsets that paint the horizon in gold. What visitors often don’t see is the dedication and effort …
Fun Diving Around the Gili Islands: More Than a Training Ground When divers talk about Indonesia, their minds often jump to places like Komodo, Raja Ampat, or Lembeh. Yet, sitting quietly between Lombok and Bali lies a diver’s paradise that is as underestimated as it …
Many people who visit the Gili Islands are unaware that they are entering one of Indonesia’s most important marine parks. Gili Air, together with Gili Meno and Gili Trawangan, is located within the Gili Matra Marine Park, officially designated by the Indonesian government as one of the country’s top ten marine conservation areas. Over the past decade, and especially since 2021, regulations governing marine parks like Gili Matra have become stricter. These rules are designed to protect coral reefs, marine life, and coastal ecosystems that are vital to both biodiversity and tourism.
Among the local stakeholders operating inside this protected area, Oceans 5 Gili Air has played an active and consistent role in supporting the marine park’s goals. Their involvement spans government partnerships, conservation initiatives, citizen science efforts, waste management support, and public education. This article provides an informational overview of how Oceans 5 contributes to the protection and management of the Gili Matra Marine Park.
The Gili Matra Marine Park is managed under the authority of BKKPN Kupang (Balai Kawasan Konservasi Perairan Nasional), Indonesia’s National Marine Conservation Area Agency. In recent years, BKKPN Kupang has strengthened enforcement of environmental regulations across marine parks, including:
While many tourists see the Gili Islands simply as a diving and holiday destination, the area is legally a protected marine ecosystem with conservation rules that apply to businesses and visitors alike.
In 2022, Oceans 5 Gili Air became the first foreign investment company in Indonesia to receive a conservation permit, known as a SIUPKK (Surat Izin Usaha Pengelolaan Kawasan Konservasi). This addition to their business license formalized their status as an official partner of BKKPN Kupang.
Other dive centers on the Gili Islands have since followed the example, but only five of them currently maintain an active partnership with BKKPN for the 2025–2026 period. These selected businesses are expected to:
Oceans 5’s conservation licensing reflects a long-term recognition of their involvement rather than a symbolic addition. Their partnership includes ongoing collaboration with monitoring and reporting programs.
One of the most basic forms of support for the marine park is the collection of marine park fees from visitors. These fees are required for all divers and snorkelers, and they contribute to park management, enforcement, and conservation activities.
While not all businesses have consistently complied with this requirement, Oceans 5 Gili Air has been collecting and processing marine park fees for over seven years. This consistency ensures that funds reach the agencies responsible for protecting the marine area. It also normalizes the idea among visitors that their activities come with responsibilities toward the environment they are enjoying.
Marine conservation on small islands is not limited to the sea. Waste that accumulates on the beaches can easily enter the water, especially during rainy or windy seasons. Since 2010, Oceans 5 has integrated cleanup activities into its operational culture.
Every Friday at 17:00, the dive center organizes a beach cleanup open to anyone on the island. Oceans 5 provides:
These weekly cleanups enable both visitors and locals to contribute directly to protecting the coastline. The initiative is self-funded and has run without sponsorship or donation dependence.
Beyond beach litter, marine debris accumulates underwater, particularly in high-traffic areas like the harbor of Gili Air. Dumping from boats, mismanaged waste, and storm runoff can lead to plastic, metal, and other materials settling on the seabed.
Unlike the weekly beach cleanup, reef cleanups in the harbor are organized as needed, based on conditions and volunteer availability. These dives are typically more logistically demanding, requiring:
Interested divers can inquire at Oceans 5 to join upcoming reef cleanup dives. Although less frequent than beach cleanups, these underwater efforts play a crucial role in preventing long-term damage to seagrass beds, coral patches, and marine habitats in the harbor zone.
A key part of long-term marine conservation is fostering the next generation of marine scientists. Oceans 5 Gili Air has established partnerships with three universities in Indonesia:
Through these partnerships, students receive practical field experience and support for their research projects. Oceans 5 provides:
Each semester, eight students join the program to conduct data collection around the Gili Islands. Starting in the coming years, the capacity will increase to 20 students per semester. The students and their universities select research topics, which often relate to coral health, biodiversity, and ecosystem monitoring.
This collaboration fills an important gap in accessible marine field research opportunities in Indonesia while contributing valuable data to conservation bodies.
The University of Mataram also participates in Global FinPrint, a worldwide research initiative that uses Baited Remote Underwater Video (BRUV) to monitor shark and ray populations. These species are key indicators of reef health.
Oceans 5 supports this partnership by:
Since reef predators typically face pressure from tourism, overfishing, and habitat degradation, the data collected through these projects is essential for assessing ecosystem dynamics in the Gili Matra Marine Park.
Waste management is one of the biggest environmental challenges on small islands. Oceans 5 supports Gili Cares, a local company working to reduce and manage rubbish on Gili Air.
Their collaboration includes:
Gili Cares focuses on improving waste systems and recycling practices, and Oceans 5 contributes through logistics, manpower, and promotion. These collaborations help build a cleaner and more responsible waste framework for the island.
In addition to working with universities and local waste initiatives, Oceans 5 collaborates with Marine Conservation Indonesia, an organization led by Indonesian marine scientists. Instead of routing conservation program revenue to international operators, this partnership ensures that funds from conservation-focused activities support the local community and locally driven research.
Marine Conservation Indonesia develops conservation programs such as coral monitoring, reef rehabilitation, and awareness workshops. Oceans 5 helps facilitate access, logistics, and outreach, supporting local ownership of conservation efforts.
Recognizing the need for public awareness and transparency, Oceans 5 is developing a Conservation Information Centre on Gili Air. The aim of this project is to provide a space where:
The information centre is intended to serve both visitors and the local community by highlighting why conservation is necessary and what actions are being taken. It is designed to foster collaboration and improve the visibility of environmental efforts that are often unnoticed by tourists and businesses.
While the Gili Matra Marine Park is governed by national regulation, effective conservation depends on local actors who implement, monitor, and normalize environmental practices. Oceans 5 Gili Air is one of the businesses that has adopted this role beyond minimum compliance.
Their efforts span multiple areas:
These activities demonstrate a model of engagement where tourism businesses contribute actively to the protection of the ecosystems that sustain them.
With increasing pressure on marine environments due to tourism, development, and climate change, the role of local operators is becoming more critical. The conservation permit system and formal partnerships with BKKPN Kupang indicate a shift toward accountability.
Oceans 5 Gili Air’s initiatives reflect both compliance with government requirements and voluntary contributions that extend beyond them. As the marine park strengthens regulations, and as visitor numbers continue to demand resources, businesses that engage in conservation efforts will play an increasingly important role in safeguarding Gili Matra.
For tourists, students, researchers, and policymakers, understanding what happens behind the scenes is essential. In the case of Gili Air, Oceans 5 provides a practical example of how a dive center can integrate environmental responsibility into daily operations and long-term planning within a marine protected area.
Oceans 5’s Latest Beach Cleanup When you step onto the sandy shores of Gili Air, the first thing you notice is the island’s calm atmosphere and turquoise water stretching out toward Lombok’s towering mountains. But behind this postcard-perfect view lies a continuous battle to keep …
Choosing the Right Dive Center on Gili Air When it comes to scuba diving around the Gili Islands, Gili Air stands out as a favorite destination for divers from all over the world. This small, charming island offers an impressive variety of dive centers to …
When people think about learning to dive, one of the first questions that comes up is: “Which certification is better—PADI, SSI, RAID, NAUI, CMAS, NOB?” It’s an understandable question. Each dive organization has its own logo, course materials, and system of rules. But here’s the truth: the quality of your scuba course doesn’t depend on the name of the organization on your certification card. It depends on your dive instructor.
Dive organizations create the framework. They write the manuals, establish the standards, and define the progression of courses. They provide the path—from beginner to professional—and ensure a baseline of safety and quality across the world.
But having a well-written standard on paper is one thing. Ensuring that it’s applied with care, patience, and professionalism is another. That’s where your instructor comes in.
Your experience underwater will be shaped by the person standing in front of you in the classroom, beside you in the pool, and guiding you in the ocean. A good instructor:
No matter what organization’s name is on the card, it’s the instructor who determines how much you learn and how safe you feel.
At Oceans 5 Gili Air, we believe quality outweighs quantity every single time. Our instructors are carefully chosen, not just for their teaching ability but for their dedication to diving as a long-term profession.
We’re proud that so many of our students find us because they were recommended by friends, family, or fellow divers. People don’t come here because of the letters printed on the card; they come because they’ve heard about the quality of instruction and the confidence our divers feel after training with us.
So the next time you’re asking yourself whether you should choose PADI, SSI, RAID, or any other organization, remember this: your certification agency provides the system, but your instructor provides the experience. At Oceans 5 Gili Air, we don’t chase numbers—we focus on creating confident, safe, and happy divers. And that, more than any organization’s name, is what truly matters.
A Philosophy Rooted in Conservation and Community Since opening its doors in 2010, Oceans 5 Gili Air has embraced a philosophy that goes far beyond teaching scuba diving. From the very beginning, conservation and community have been at the heart of its operations. Oceans 5 …