Ramadan is a holy month that is observed by Muslims all over the world. It is a time for fasting, prayer, and spiritual reflection. However, it is also essential to maintain physical health during this month. Exercise is an important part of a healthy lifestyle. Though there are benefits of exercise while fasting, still, it can be challenging to maintain a Ramadan workout plan, especially since the fasting period can last for up to 16 hours in some parts of the world.
In this blog post, we will discuss some tips to help you exercise and plan out your Ramadan workout plan during Ramadan and a bonus tip at the end that will make exercising more fun:
1. Hydrate well during non-fasting hours:
It is essential to hydrate well during non-fasting hours to ensure that your body has enough fluids to function properly during exercise. Drinking water, juices and other hydrating fluids are key to maintaining good health during Ramadan. Additionally, consuming foods that are high in water content, such as fruits and vegetables, can also help keep you hydrated. Carry a water bottle with you or eat fluid-rich fruits( eg: watermelon, oranges, cucumber, tomatoes, etc) between the period of iftar and Suhoor of the next day to ensure your body is well hydrated before the beginning of the following fast.
A pro tip: Train right before iftar, this way you can rehydrate yourself quickly. And it’s one of the best time to workout in Ramadan for weight loss.
2. Focus on low-impact exercises:
During Ramadan, focusing on low-impact exercises such as yoga, pilates, or walk swimming is advisable. These types of exercises are gentle on the body and can help you maintain your energy levels throughout the day. They are also less likely to cause injury, and can help you relax and de-stress after a long day of fasting.
Taking a few steps back from your regular exercise and workout routine might be the key to continuing exercise while fasting during Ramadan!
3. Exercise during non-fasting hours:
Exercising while fasting is not easy, especially when you add in daily stressors and warmer weather. Finding the best time to workout in Ramadan for weight loss for you will be a major key to keeping your exercise routine safe and sustainable.
One of the best ways to exercise during Ramadan is to do it during non-fasting hours. This means that you should plan your Ramadan workout plan for early in the morning or after sunset. This will help you avoid the heat and dehydration that can occur during the fasting hours. It will also ensure that you have the energy to workout in Ramadan, as you will have eaten and hydrated before your workout.
4. Don’t hesitate to take rest days:
Don’t be afraid to take breaks in between days during Ramadhan. Whether it is due to fatigue or due to the motivation to focus on your spiritual self more, remember that Ramadhan is not the time to push your limits physically. You can plan your Ramadan workout routine alternately to get a better schedule.
Taking breaks during exercise is important. If you feel tired or dehydrated, it’s best to take a break and rest. Listen to your body and avoid pushing yourself too hard, especially during the first few days of fasting.
5. Eat food high in protein and fiber
If you are determined to maintain your physical health, then be aware of what you are consuming and avoiding. Combining foods that are high in fiber and rich in protein is very beneficial for a diet that will keep you energized for your activities while you are fasting. Food items that are high in fiber, digest themselves and release energy slowly.
Some of them are:
- Cereals
- Seeds
- Brown rice
- Lentils
- Potatoes with their skin on
- Almonds
- Pear
- Apple with their skin on
- Banana
- Carrot
- Cauliflower
- Whole wheat bread
- Pistachios
You can combine the above list with items that are rich in protein such as meat, milk, etc to ensure a diet that will keep you less hungry and energized throughout the day
In conclusion, exercising during Ramadan can be a challenge, but it is possible with some adjustments to your routine and diet. It also can be fun to experiment and try changing your exercise routine for some time.
By following these tips, you can maintain your fitness and stay healthy during this holy month. Remember to always listen to your body and take breaks when needed. With these tips, you can stay active and energized throughout Ramadan.
BONUS TIP: The most important tip is to find the motivation to workout and the best kind of motivation comes from doing something that makes you happy and excited for example, buying yourself new modest activewear t-shirts! Némah is the first brand to bring to you modest activewear in India, invest in modest activewear t-shirts that help you #FocusOnYou today.
