Exercising safely during Ramadan by Dr Alam
Exercising during Ramadan can bring many benefits, both physically and mentally during this spiritual month. It’s understandable that you may be nervous about keeping active while balancing the demands of Ramadan, but there are things you can do to keep yourself safe and well while keeping active.
Benefits of exercising during Ramadan
Whilst exercise is really beneficial for our health generally, it can be particularly helpful during Ramadan. Exercising during Ramadan can benefit your physical wellbeing by helping you to maintain muscle strength and flexibility while preventing physical inactivity during fasting. It can help you mentally by enhancing focus, reducing stress levels, and supporting overall mental clarity during this spiritually significant month.
Benefits of exercise that are particularly beneficial during Ramadan include:
1. Increased energy levels: Light to moderate exercise can boost energy and help manage fatigue during fasting hours.
2. Improved mental focus: Physical activity can enhance concentration and cognitive function, which is especially helpful during Ramadan when focus may be challenging.
3. Stress relief: Exercise releases endorphins which help us to manage stress and improve our overall well-being during the holy month.
4. Maintained fitness: Continuing to exercise during Ramadan, albeit at a reduced intensity, helps maintain physical fitness and prevents significant losses in strength and endurance.
5. Better sleep: Regular physical activity can improve sleep quality, which is crucial during Ramadan when sleep patterns may be disrupted.
Guidelines for exercising during Ramadan
Ultimately it’s down to personal preference as to how you may like to exercise during Ramadan but here are some tips and guidelines you may find helpful.
– Timing: The best times to exercise are before Iftar (breaking fast), or after Iftar or before Suhoor (pre-dawn meal). Each option has unique advantages depending on energy levels and personal preference. Some may prefer to train just before Iftar, so they can break their fast right after their workout. This means you can replenish your energy stores right after and burn fat as the body is at a fat burning stage during this time.
Other options would be exercising just before iftar (breaking of the fast) or between iftar and suhoor (pre-dawn meal) before the start of the next fast. These are good times as you can eat and drink after you exercise and replenish and rehydrate your body. This year nights are longer than the last 10 years of fasting and we can take advantage of that. As the weather is still cold, light exercise is unlikely to make you too thirsty.
– Intensity: Engage in light to moderate activities like walking, yoga, or low-intensity strength training. Avoid high-intensity workouts to prevent exhaustion or dehydration while fasting. Now is a good time focus on maintaining your current physical fitness rather than progression. Listen to your body when exercising; if you feel faint, dizzy or weak take a break until you feel better.
– Nutrition: Focus on eating nutrient-dense foods during Suhoor and Iftar to fuel your workouts. Stay hydrated during non-fasting hours to support your recovery and performance. It’s best to avoid having too much sugary food, fizzy drinks and fried food and better to opt for high protein options like beans, lentils, fish, meat and egg as well as plenty of fruits and vegetables. These will help keep you full whilst giving your body the nutrients it needs.
Summary
Fasting is not meant to disrupt work or change our circadian rhythm. Many of us change our daily routine completely during Ramadan and work less, sleep more and eat unhealthy food. That is not consistent with the tradition of the Prophet (SWT) who led an active life during Ramadan.
By balancing exercise with fasting routines, we can maintain our current fitness and have a more fulfilling Ramadan experience.
Dr Alam is a GP based in East London.
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