When is the best time to exercise in Ramadan? Here is expert advice to safely train during fasting
Maintaining your regular exercise routine during Ramadan can be difficult, due to disrupted sleep patterns and a lack of fluids.
However, in order to maintain your health during the holy month, finding time to exercise helps keep energy levels high, your mind clear and your metabolism stable.
When it comes to exercising during Ramadan, there is no one-size-fits-all approach.
"Our bodies respond to fasting in different ways," fitness trainer Faisal Abdullah explained to Insider. "We all have different family situations and different requirements, and the same goes for working outside the home."
Everyone responds to fasting differently, so Abdullah stresses the importance of listening to your body.
In this report, we will discuss your options for exercising during Ramadan and the benefits of each to help you decide which is best for you.
How intense are the exercises that you can do in Ramadan?
While light to moderate exercise is generally safe, engaging in unusually high-intensity exercises especially while fasting may suppress or lower your immune levels and thus not recommended, said Dr. Fadil Hamzah in the Department of Sports and Exercise Medicine for the Health Exchange website...
Therefore, consult your doctor before embarking on a fasting exercise program if you:
Not sure of your health condition
You never did sport
You have chronic medical conditions, for example, diabetes, heart disease, and high blood pressure
Pregnant
What is the recommended amount of exercise during fasting?
The best time for sports is in Ramadan
The recommended amount of exercise during fasting depends on your levels of physical activity before Ramadan.
If you are physically inactive:
If you are physically inactive, you should start with very simple exercises aimed at staying physically active. And try not to prolong sitting times as much as possible.
It is also a good idea to incorporate more physical activities into your basic daily routine, for example walking rather than driving to the market.
Use the stairs instead of the elevator and do your daily chores to keep yourself energized.
If you are physically active and exercise regularly:
If you exercise before Ramadan, keep your physical activity levels up. Increasing the frequency, intensity, and duration of exercise during fasting is not recommended.
Always listen to your body and adjust your exercises accordingly.
The best time for sports is in Ramadan
What is the appropriate time for exercise in Ramadan?
The answer to this question depends on your personal preferences and the capabilities of your body. However, there are some advantages and disadvantages to consider at different times of the day.
In the morning after sunrise (after the pre-dawn meal)
A good feature: You may have more energy after a pre-fasting meal (suhoor).
The drawback: You may run the risk of dehydration as there will be no chance to refuel afterward until breakfast.
In the evening before breakfast
The good feature: You will have ample opportunity to eat for recovery and rejuvenation at breakfast.
The drawback: You have minimal pre-workout nutritional support.
In the evening after breakfast
The good feature: This timing is ideal for many as it provides an opportunity to refuel and hydrate the body before and after a workout.
Disadvantage: This has to be balanced with the importance of rest/sleep. Avoid exercising one to two hours before bedtime to allow the adrenaline (stress hormones) to relax for a better quality of sleep.
The best time for sports is in Ramadan
Does exercise make you feel thirsty during fasting?
You should drink enough water between Iftar and Suhoor to compensate for the loss of body fluids during physical activity or exercise during fasting.
While it may be tempting to drink as much water as possible after sunset, this is not recommended.
Drink about 2.5 liters, but re-drink slowly and in a reasonable manner until you start the fast again so that your body can absorb it properly. And if you train after breakfast, be sure to drink water during and after your workout.
Avoid caffeinated beverages as it is a diuretic and may expose you to dehydration.
Avoid salty and processed foods
It is recommended to eat healthy food and limit refined sugars during Ramadan; Because it will help you regulate your energy levels.
Avoid processed, fried, and salty foods. "These things will make you feel thirsty and dehydrated," Juliana Campos, a former fitness coach for the Abu Dhabi royal family, explained to Insider.
Campos also recommends: "I also recommend taking vitamin C supplements and making juices or tea from fresh ginger and turmeric, as both ingredients are full of antioxidants, and they are good for the immune system."
Do not eat too much
Don't eat more to try to replenish your lost calories for the day.
Maintain your energy levels by focusing on nutritious and varied foods.
Choose complex, fibrous, and slow-release carbohydrates with meals such as wholegrain rice, quinoa, beans, lentils, or sweet potatoes. Because it takes longer to break it down. Also, these foods will release energy slowly and help stabilize blood sugar.
Dates are recommended; Because they are full of potassium that helps your muscles and nerves work, but they are also high in sugar, so don't overeat them.