As the holy month of Ramadan approaches, devout Muslims around the world prepare to fast daily from sunrise to sunset. Ramadan, his ninth month in the Islamic calendar, is all about fasting, spiritual growth, prayer, and reflection. For Muslims, this is a time to deepen ties with their communities, draw closer to God, ask for forgiveness, and develop empathy for those in need. By refraining from eating and drinking from dawn until dusk, you develop self-control and feel a stronger connection to God. (Also read | Mindful Fasting: Tips for maintaining mental and emotional health during Ramadan fasting)
Mindfulness is encouraged during Ramadan to deepen your spiritual connection, and you can strengthen this habit by incorporating exercise into your daily life. Exercise not only promotes mindfulness, but also increases energy levels and allows individuals to remain mindful of their mental and physical health. In addition, regular physical activity during Ramadan supports overall health and complements the fasting period with vitality and strength.
“To maintain good health while fasting, you must carefully plan and consider your body’s needs during the fasting period. During Ramadan, it is important to maintain physical activity while paying attention to your fasting schedule and energy levels. It’s essential,” says Shazia Shadab, chief physical therapist at Cloud Nine Group. Hospital, Bangalore, Jayanagar.
Top workouts during Ramadan
Here are some fitness and exercise habits Shazia suggests for Ramadan 2024.
1. Low-intensity aerobic exercise: When you’re not fasting, engage in low-intensity aerobic exercise like walking, cycling, or swimming. Aim for at least 30 minutes of moderate exercise most days of the week.
2. Bodyweight training: Perform bodyweight exercises such as squats, lunges, push-ups, and planks at home or in a quiet space. These exercises will help you maintain muscle tone and strength without any equipment.
3. Yoga and stretching: Practice gentle yoga and stretching routines to improve flexibility, mobility, and relaxation. Focus on deep breathing and mindfulness to strengthen the mind-body connection.
4. Short, high-intensity training: Consider incorporating short, high-intensity interval training (HIIT) workouts during non-fasting periods. HIIT sessions typically last 20 to 30 minutes and alternate between intense activity and short breaks.
5. Pre-dawn training: If possible, do some light exercise or stretching before your pre-dawn meal (suhoor) to boost your energy levels and metabolism for the day.
6. Training after sunset: Plan more intense workouts, such as strength training or aerobic exercise, after breaking the fast (iftar) and before dinner (taraweeh). Make sure to drink plenty of water before and after exercise to replenish fluids lost during fasting.
7. Listen to your body: Pay attention to your body’s signals and adjust your exercise habits accordingly. If you feel tired or lightheaded, consider choosing a more gentle form of exercise or taking a rest day.
8. Stay hydrated: Staying hydrated is important during Ramadan, especially when exercising. Drink plenty of water and consider hydrating foods such as fruits and vegetables during non-fasting times.
9. Pay attention to timing: Plan your workouts around your fasting schedule, taking into account meal and prayer times. Avoid strenuous exercise during the hottest parts of the day to prevent dehydration and overheating.
10. Consult a doctor: If you have any concerns about your underlying health or exercise during Ramadan, please consult a medical or fitness professional for personalized advice and guidance.
