With Ramadan around the corner, millions of Muslims across the world prepare themselves for a month of fasting, reflection and spiritual growth. As active people, it can be hard to stay fit in Ramadan but there are ways of doing so as you will learn in this article. Some advice and recommendations on how to exercise during the holy month of Ramadan successfully are:
Adjust Your Workout Schedule
Fasting from dawn to dusk is mandatory for Muslims in Ramadan. This allows your energy levels to vary across the day, where you generally have lower energy in the hours before sunset. Maximize your workout by timing them before dawn (suhoor) or after breaking fast (iftar). These are the times at which you generally have your highest energy and they can help movement performance.
Stick To Low-Impact Workouts
Due to changes in the times that you are eating, sleeping and maintaining a rhythm of conducting exercise sessions it would be beneficial to reduce the intensity of your workouts! Engage in low- to moderate-intensity exercise such as brisk walking, yoga, stretching and light resistance training. They will allow you to remain active without overexerting yourself when your body likely feels overextended from fasting.
Hydrate and Refuel Wisely
The importance of hydration and nutrition for keeping energy during Ramadan is not to be understated. Drink lots of water especially at the time of suhoor and just after iftar to avoid dehydration through fasting hours. Rehydrate with fruits and vegetables Then break your fast with high water fruits like watermelon and a complex carbohydrate, alongside lean proteins to help replenish energy reserves.
Listen to Your Body
As Ramadan is the month of fasting, please listen to your body and know its restrictions. It is perfectly fine to work out less or take a break if you feel too tired or dizzy. Remember to listen to your body — if fasting means you may not have the energy to go all out, adjust workout intensity accordingly; pushing too hard can lead to injury or burnout.
Add Shorter, Faster Workouts
Instead of a long, arduous workout, divide your workouts into shorter segments. Ramadan is a very good time for high-intensity interval training (HIIT) or circuit training routines as it will leave you with enough time to key in full body exercise on your short workout schedule. Keep sessions short, between 20-30 minutes and focus on compound movements to burn maximum calories in a short time period and work as many muscles as possible.
Do Not Skip Rejuvenation
The Ramadan shift in your daily routine can make you forget about how crucial rest and recovery is — For You. At the same time, rest is critical to recharge muscles, recover and for contrived benefits. Sleep for 7–9 hours per night and includes relaxation methods like meditation or mild stretching to facilitate sleep and reduce stress.
Be Flexible and Patient
Keep in mind that Ramadan is about spiritual reflection and self-control, so this might not be a month you’re shooting for your fitness cow to come home. Take it easy with your workout plan and react to what your body needs. If you cannot manage your regular workouts, that is okay too; be gentle on yourself. Make consistency the priority, even if that means changing your workouts or simply doing less.
In summary, exercising well throughout Ramadan is a delicate stability that must keep in mind the difficulties of fasting coupled with spiritually celebrating it. However, staying fit and healthy during Ramadan can still be done; by modifying your exercise schedule, focusing on low-intensity exercises, hydrating but also eating properly, listening to your body’s needs, incorporating smarter training instead of harder training, prioritizing rest and recovery over workouts when needed (and this will likely happen), being flexible and patient with your routine throughout this holy month. Always seek the advice of your physician before beginning any form of exercise, particularly if you are fasting.
