Staying fit during Ramadan presented a significant challenge for me when I first embarked on my fitness journey in my early twenties. For several years, I consistently gained weight during this period. Eventually, I discovered effective strategies to maintain my strength and fitness throughout the month. There are numerous misconceptions surrounding fitness during Ramadan, which I will address in detail in this month’s column, just as I do with the clients I train one-on-one. I will share the knowledge and resources that have allowed me to harmonise my physical and spiritual well-being during Ramadan, ensuring both aspects receive the attention they deserve.
BALANCING EXERCISE AND MODERATION
Research has shown that exercising during Ramadan can be both safe and beneficial when done mindfully. It is important to avoid overexertion and pay
attention to your body’s needs. According to a study published in Journal of Sports Sciences, engaging in moderate-intensity exercise in the evening can help maintain muscle strength without compromising hydration or nutrition levels.
Ideally, one should aim for three to four exercise sessions per week, with each session lasting between 30 and 45 minutes. This frequency strikes a balance between staying active and preventing excessive fatigue.
Engaging in light activities such as walking, gentle jogging, or bodyweight exercises is ideal during Ramadan. If weightlifting is already part of your routine, feel free to continue it. The most crucial aspect is to select exercises that you find enjoyable. For those seeking quick five to ten-minute workouts to maintain activity levels throughout Ramadan, visit my YouTube channel for a variety of equipment-free, at-home exercises.
The best times for these workouts are either just before iftar for a light session or after iftar when your energy levels have been replenished. These are the times I usually schedule my own workout sessions.
Remember to prioritise rest if you are feeling excessively tired. Dizziness may indicate a need for food or water, so listen to your body and take a break from exercising to address these needs.
PRIORITISING OPTIMAL NUTRITION
During Ramadan, it is common to encounter issues such as overeating at iftar, overindulging in sweets or fatty foods, and insufficient water consumption. Studies published in Nutrition Journal reveal that fasting during Ramadan can lead to an increased intake of fats and sugars, possibly resulting in weight gain.
To counteract these challenges, focus on rehydrating your body and replenishing it with protein, healthy carbohydrates, and beneficial fats. Choose well-balanced meals for suhoor and iftar, including grains, protein sources, vegetables, fruits, and healthy fats. Maintain proper hydration from iftar to suhoor by drinking ample water and consuming fruits and vegetables with high water content, but be mindful not to overdo it.
Start your iftar with dates and water, followed by a light soup or salad, and then proceed to a main course that includes protein, grains, and vegetables. Focus on incorporating natural, nutrient-rich foods such as dates, whole grains, lean proteins, vegetables, and fruits into your diet. Try to limit your intake of sugary, deep-fried foods, and sugary beverages, as consuming these items at the start of your meal will do more harm than good.
ENGAGING IN LIGHT ACTIVITIES SUCH AS WALKING, GENTLE JOGGING, OR BODYWEIGHT EXERCISES IS IDEAL DURING RAMADAN. IF WEIGHTLIFTING IS ALREADY PART OF YOUR ROUTINE, FEEL FREE TO CONTINUE IT. THE MOST CRUCIAL ASPECT IS TO SELECT EXERCISES THAT YOU FIND ENJOYABLE.
MODIFYING EVERYDAY HABITS
Plan your day around prayer times, meals, work, and rest to accommodate all your priorities. It is important to get
seven to eight hours of sleep. A common mistake during Ramadan is getting less sleep than usual. If you find yourself unable to get adequate sleep during the night, you may need to supplement with a daytime nap to ensure sufficient rest.
Begin your day with a healthy suhoor for sustained energy. If time permits, consider incorporating a light workout after work and before iftar, or alternatively, after iftar.
For my clients with particularly busy schedules, such as business owners, I customise fitness programmes to accommodate their Ramadan obligations. I emphasise to my clients that Ramadan should be their primary focus during this time, rather than gym performance. However, with appropriate planning, they can still discover engaging ways to include exercise and daily activity in their routine.
Ramadan serves as an excellent opportunity for introspection and self-improvement. Utilise this time to reflect on your life, set fresh goals, and engage in spiritual and personal growth.
Staying fit during Ramadan requires finding the right balance between your exercise routine and dietary choices, along with making small changes to your lifestyle. With careful planning and these tips, you can embrace the essence of Ramadan while also prioritising your overall well-being.