Achi news desk-
When it comes to incorporating exercise into your routine during Ramadan, there is no one-size-fits-all approach. Each individual’s response to fasting varies, influenced by family commitments, work schedules, and personal energy levels. However, regardless of your circumstances, the key to a successful exercise regime during Ramadan is to stimulate your body rather than overwhelm it.
FIND THE RIGHT TIME:
Before Suhoor: For early risers, working out before suhoor can be beneficial, providing an energy boost for the day ahead. However, remember that this may disrupt your sleep patterns and lead to earlier hunger pangs. Choose low impact exercises such as yoga or light stretching to gently wake up your body.
Afternoon (After Dhuhr Salah): Many find this the best time for exercise, as it provides a surge of energy for the rest of the day. Although it is challenging at first due to the lack of direct access to water, your body will adapt over time. Choose activities such as brisk walking, bodyweight exercises, or Pilates to energize your body without undue stress.
Just Before Iftar: Despite lower energy levels towards the end of the fast, exercising before iftar can be worthwhile, as there is immediate replenishment afterwards. Choose low-intensity exercises such as brisk walks or light jogging, along with resistance training and stretching. Additionally, incorporate resistance training and stretching to maintain muscle tone and flexibility.
After Iftar: Post-iftar evening workouts offer high energy levels and hydration opportunities. However, beware of possible sleep disturbances due to being more alert after exercise. Choose activities such as cycling, swimming or dancing to get your heart rate up while enjoying cooler evening temperatures. This is also the time when many individuals who fast make up for their non-smoking hours. Although physical activity is the best antidote to kicking the habit of smoking, the smoke-free alternatives available in the market can also be considered which expose you to less harm if your craving for nicotine becomes unbearable. Furthermore, smoking after exercise also compromises the benefits of exercise, so harm reduction methods can be sought, along with an active lifestyle. Likewise, be aware of unhealthy eating habits after exercise as they could undermine your fitness goals.
Late Night: Night owls may prefer to exercise between 11 pm and 2 am, prompting cool temperatures and plenty of time for digestion and hydration. Make sure you are well rested during the afternoon to optimize performance. Focus on calming exercises such as gentle yoga or meditation to promote relaxation and prepare for restorative sleep.
FIT EXERCISE INTO YOUR LIFESTYLE
Sedentary individuals: Start with low intensity activities and gradually increase frequency. Incorporate movement into daily routines, such as walking instead of driving.
Active Individuals: Maintain current activity levels without pushing boundaries. Listen to your body’s signals and make the necessary adjustments.
HYDRATION AND NUTRITION:
Although it may be tempting to drink large amounts of water after iftar, accelerated hydration ensures proper absorption. Aim for around 2.5 liters of water but spread the intake sensibly throughout the evening.
Avoid the temptation to overeat in food to make up for the calories lost during the day. Instead, adopt a mindful approach to eating and refrain from eating more than your normal intake on non-fasting days. Choose nutrient-dense, slow-release carbohydrates such as whole grain rice, quinoa, beans, lentils, or sweet potatoes to maintain stable blood sugar levels. Dates, rich in potassium, provide energy and support muscle and nerve function. Choose healthy options in moderation, avoiding oily foods like pakoras and samosas. By prioritizing exercise, hydration and nutrition, individuals can find balance and maximize the benefits of Ramadan while fostering overall health and well-being.
