During the 30-day Ramadan fast, Muslim faithful are advised to engage in exercise to stay in shape.
The Muslims observe fast every day during the month of Ramadan from sunrise to sunset, a practice due to which people often experience low energy levels.
In furtherance to the altercations, the meal timings also become irregular during this month.
To avoid such struggles, below are ways to stay fit and active throughout Ramadan.
1. Exercise during non-fasting hours: During the holy month, you must try to work out during hours when you are not fasting such as after iftar or before suhoor.
Additionally, before and after you exercise, remember to replenish your energy levels with nutritious food and water.
2. Strength training: Maintaining strength and muscle mass throughout Ramadan can be effectively achieved by incorporating strength training into your exercise regimen.
You may perform basic bodyweight exercises without any equipment at home, such as planks, squats, lunges, and push-ups.
3. When your body speaks, listen to it: You can adjust your daily routine during Ramadan by listening to how your body feels during fasting hours.
It is preferred to choose lighter activities or less intense workout sessions if you feel fatigued or low on energy during the day.
4. Keep yourself hydrated: Remember to drink enough water during non-fasting hours to keep yourself hydrated as it supports your body’s ability to perform physical activity.
You must prioritise intake of fluids throughout non-fasting hours to avoid dehydration which can lead to lower exercise performance and energy levels.
5. Eat nutritious foods: Choosing to eat balanced meals during iftar and suhoor is a wise decision as it provides you with the necessary nutrients and energy to stay active.
Add healthy fats for satiety and general health, complex carbohydrates for sustained energy, and lean proteins for muscle repair and growth.
