Exercising presents many benefits for the body, both physically and emotionally. A consistent exercise routine helps you stay fit and healthy, improve your mood, and combat health issues like high blood pressure, stroke, anxiety, etc.
During this Ramadan, it remains vital to keep regular physical activity regardless of the fasting. However, there are ways you can exercise in Ramadan, so you don’t have to stop fasting and remain fit and energized during the month.
Whether you have an exercise regime before or want to begin exercising, here are some exercise tips for Ramadan.
Find the best exercise time
Unlike other periods, exercise in Ramadan is not just anytime. There are many views on the best time to exercise during Ramadan. You can exercise before or after you break your fast (iftar). While exercising before iftar will allow you to eat for recovery, a workout after iftar keeps you fuelled. Regardless of the time you go for, ensure you eat nutritious meals to stay energized.
Stick to low-intensity workouts
Exercise during Ramadan should be limited to strength training and non-rigorous cardio workouts. The aim is to maintain a fit lifestyle and not to attain new workout levels. Thus, now is not the time to begin a new exercise regime. Instead, you should reduce the amount of high-intensity workouts you do. Exercises like push-ups and squats require less energy than lifting weights.
Staying hydrated is key
A dehydrated state is something to avoid, as it will cause you to fatigue easier. The best way to maintain hydration is to take enough water between iftar and suhoor, and during both meals. You can also take soups and fruits with high-water content. Staying hydrated helps to compensate for the loss of body fluids during your physical activity.
Always eat a balanced meal
Remember that what you consume keeps you energized as you exercise during Ramadan. Your meals should contain nutrients like high fiber and quality proteins, vegetables, and vitamins. Meals with high fiber and protein digest slowly and keep you full longer. Additionally, cut out sugary and salty meals so you don’t get dehydrated.
Avoid pushing your body too much
It is OK to take your workout time slow and reduce the pressure you place on your body. Take out enough time to rest and alternate your workout days if needed. You can start slow and increase your exercise time as the days go. In addition, you can cut down on your usual workout time to reduce stress on your body. For example, if you exercise for an hour, you can reduce it to 45 minutes.
Although it may be a tiring month as you incorporate fasting into your daily tasks, it is still vital to maintain a habit of exercising. With the tips above for exercising in Ramadan, you can stay fit and energized as you progress in this holy month.
