Should one exercise during Ramadan? Here’s my take, Ramadan itself is not just abstaining from food and water. It is a lot about mentality, mindset, self-reflection and God-consciousness. The month allows great opportunity for anyone to reflect and think about their goals, whether that’s a personal life goal or whether it’s health and fitness.
A little background, Muslims believe that ones health belongs to Allah and therefore often considered sacred. Good health is god given and therefore we have to look after it – simple as that. Furthermore I think it’s important that in the month of Ramadan not only it’s ok, it is best to continue with your regular exercising. Of course this is an absolute personal choice. And ultimately up to you and your body.
My two cents… just keep in mind that if you do decide to continue to exercise during Ramadan, it is important to do so in a safe and sustainable way. I cant stress enough that this is NOT a time to exert and push yourself to smash personal best. Just be open and prepared to make adjustments to that regular routine of yours.
Refocus
The key thing I think is not to push yourself.
I learned from my PT mom friend, that its best practice the “reflect re-focus” during the month of Ramadan. Of course I am going to share that little bit of information with you and they are :-
1. maintaining your fitness, get an easy-to-follow stretching program here.
2. creating a sustainable (and safe) exercise routine and
3. concentrating on nutrient-dense and water-rich foods.
During Ramadan, I prefer to focus on bodyweight exercises like push-ups, pull-ups, and squats, as they don’t require as much energy as lifting. But of course If you feel like your body can handle some strength work well then do work that normal routine, just scale it down. Fun fact I gathered browsing the net:- studies have shown that engaging in unaccustomed high intensity and high volume of exercise, (especially while fasting) may suppress or even lower your immunity levels.
Ooh before I forget, please do consult your physician before embarking on any exercise programme while fasting, especially when you:
- Are unsure of your health status
- Have never exercised
- Have chronic medical conditions, e.g. diabetes, heart disease, hypertension
- Are pregnant
- Feel unwell
Top Tips
How to maintain your workout plans while you fast during the holy month
Exercise & Fasting
Exercising and fasting can go together without causing any harm to the body. I believe it helps to with weight and keeping healthy.
Type of Exercise
High intensity exercises that gets your pulse rate above 150 per minute should be avoided. Do slow to moderate exercises, experts suggest brisk walk, slow jogging, cycling, cross training and light machine exercises at the gym during Ramadan.
Best Times
ITS A PERSONAL PREFERENCE. Exercising after the Taraweeh prayers at night, is a fav time for many since meals and water can be consumed during workout. You could get in some juices and other liquids during the workout too. Some exercises can also be done after breaking the fast or just before Suhur. I personally love to do my sessions an hour before Iftar, I find having it close to Iftar help rejuvenates the body.
Above all, eating a balanced diet and taking adequate amount of liquids are necessary to help maintain a healthy weight. During suhur take in carbohydrates I find that it helps to stay energetic. Taking protein rich diet after breaking fast helps the body to rejuvenate.
Eating right is imperative in Ramadan, because it helps ensure that the body will have proper fuel throughout the day.
I am going to say smoothies are also a great way to get a lot of nutrients in a small amount of time. I 100% recommend loading your smoothie with things like fruits, vegetables, hemp seeds, chia seeds and even peanut butter as protein is key. That’s what’s going to ‘fill’ you. I make sure that I I am also taking my regular multi-vit, calcium and vitamin-D supplements. If you are looking for a ‘powerful’ juice to wake the metabolism, boosts energy and burns fat all day give this belly juice a try.
Routine
My training schedule during Ramadan is the same from Monday to Sunday, but workouts are usually around 30 minutes, which is a bit shorter than usual. I keep a fitness journal to keep track on how I’m doing. It helps me stay focused during Ramadan.
Need a 12 Week Fitness Journal?
I’d love to send you one.
Take Away
Ramadan is a time for celebration and spiritual growth. It’s also a challenging time as Muslims undertake the trial of fasting for the month. Make sure you’re listening to your body and importantly Celebrate! This is the most joyous month of the year for many muslims! Enjoy meals with family, friends and colleagues, exercise goodwill, and be patient with your body and with others too.
I hope you do apply these tips to stay energized while fasting during the day.
#mgfnest | mama-gets-fit 
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