Muslims who fast during Ramadan, abstain from eating and drinking between sunrise and sunset, each day, for one month. Although it may be a tiring month, it’s still important to make time for exercise. Exercise and fasting can go together, and you can enjoy your healthiest and happiest Ramadan yet!
For most people, the best time to exercise in Ramadan is right before sunset. You can push yourself a little more, knowing that you’re going to break your fast soon. If a busy schedule doesn’t allow that, I recommend working out about one hour after Iftar. You will have digested some of the food, and have more energy. Make sure you don’t overeat though; a light meal is best. Initially, start your exercise sessions slowly, and increase the intensity day by day. The most difficult time to train is midday, because you will be unable to refuel after exertion. However, if that’s the only time available, I recommend low intensity exercises, for a shorter period of time.
I advise you not to push your limits, or try to set personal records during this month. Treat it as a time to ‘maintain’ your fitness levels and remain consistent with your training.
Continue with your exercise routine, as long as it’s not too challenging. Stick to strength training and moderate cardio. High intensity interval training (HIIT), should be avoided, it throws the heart rate too high. If you do want to do high-intensity cardio, it should be done after you break fast. If you are new to exercise, try lighter physical activity, such as, walking and stretching. This will still be really beneficial.
Saved by the sleep
Social gatherings have a habit of disrupting sleep but, it’s important to let your body rest, especially if you’re trying to avoid gaining weight this Ramadan.
Here are a few tips to guide you
- Get enough hours in consolidated blocks of sleep (4-5hr) throughout the day.
- Don’t go a day without seeing daylight.
- Reduce time on electronic devices at night.
- Keep consistent, have a regular bed, wake and nap time.
- Stick to a routine. It helps lower stress on the body.
Use this period as an opportunity to think about what you are eating, and how it affects your body, and your moods. Ramadan is an excellent opportunity to initiate positive changes to your diet and lifestyle. Start by:
- Avoiding sugary, oily or fried foods.
- Eating good quality proteins to break your fast.
- Drinking the correct amount of water for your body weight. (kg x 0.033 = litres)
- Eating plenty of fruits and vegetables.
Send your questions to firstname.lastname@example.org or on Instagram @hvholistic
Health & Wellness Practitioner
HV Holistic Health & Corrective Training
Tel: 1777 5544