Effective Ways to Stay Active and Exercise during Ramadan Fasting Period – 8 Tips

Muslims around the world celebrate the beginning of the holy month of Ramadan, marked as a period of deep spiritual reflection and fasting, which is practiced every year.

During the holy month, it can be difficult to exercise and maintain a healthy lifestyle when you cannot drink water or eat food from sunrise to sunset.

But fitness experts say there are ways to live a normal life.

According to The Independent, three practicing Muslim personal trainers were asked to share their tips for staying fit during Ramadan.

Drink in the morning

Drinking as much water as possible between iftar and suhoor can help reduce the risk of dehydration during the day, especially if you plan to work out someday, says Sunny Salik, personal trainer and ambassador for Bio-Synergy.

“I usually drink about four large glasses of water just before sunrise to make sure I have enough water for the next day,” she adds.

Find your golden hour

Fasting is different for everyone, so it’s all about finding the workout time that works best for you.

“Personally, I train in the evening, a few hours after breakfast, because that means I can drink water and not worry about dehydration,” Salek says.

Souad Gharib, owner of a women-only personal training service, says exercising early in the day helps her feel energized during the tough hours of the day when hunger and fatigue set in. “Working out before breakfast works for me because I personally feel like I have more energy if I do it first thing in the morning.”

Join the 24/7 Gym

“Most gyms close at 10pm but if you join the 24/7 gym in Ramadan it gives you a chance to work out after iftar or between prayers and you can of course work out at home but I like to go out and live — says Salik in the new setting.

Try strength training

If you’re a fan of HIIT workouts, it’s tempting to stick to your regular schedule, but it’s recommended to switch to low-intensity workouts – with less workouts and more rest time.

“I like to train very slowly during Ramadan and I usually opt for strength training,” says Gharib. sweaty and thirsty. For me, it’s slow and controlled – it’s not about, it’s about destroying the best in me.”

Eat well

“For me, that includes a lot of oatmeal and nuts with dates and bananas because it will give you slow-release energy throughout the day and keep you feeling full longer,” Salek advises.

Find time to recover

Every workout regimen requires rest, but when you wake up early to pray and stay up late during Ramadan, you may find it hard to get enough sleep. “Napping is very important for recovery. I usually go back to sleep after morning prayer and take a little nap and then exercise at 9 am,” Salek says.

“It’s all about strategy,” says Gharib. “You can take a lot of naps the first week, so take more naps during the day if you can.”

Exercise, even if it’s just 10 minutes a day.

If you don’t have the energy for a 45 minute workout, just think of any light activity you can do.

Body Transformation Trainer Naziia Khatun says: “Knead, do yoga, go for a walk – whatever movement you want to do, just do it. It will help your mental health, as sitting all day or sleeping can make you feel better.” . more tired and tired.”

“I train no more than an hour, which is less than usual for me, and during Ramadan I train very lightly,” Salek adds.

Eat foods that you enjoy, including any food groups.

Khatun emphasized: “Ramadan is not the time to go on a diet. If you eat in moderation and keep good portion sizes in mind, you will feel better every day of Ramadan, which will boost your energy levels throughout the fasting period.” “

Source: Independent