Ramadhan is a special month for Muslims all around the world, but it can also be challenging when trying to maintain a regular fitness routine. Fasting from sunrise to sunset can have an impact on your energy levels and motivation to exercise. However, with a few simple adjustments, you can stay active and keep up with your fitness goals during this holy month.
Here are some tips to help you stay fit while fasting:
Plan your workouts wisely
During Ramadhan, it’s essential to schedule your exercise sessions strategically. Opt for low-intensity workouts like walking or light stretching during the daytime, as these activities won’t drain your energy excessively. Save more intense workouts, such as HIIT or strength training, for after breaking your fast when you’ll have more energy.
Stay hydrated
Hydration plays a crucial role in maintaining your fitness routine during Ramadhan. Make sure to drink plenty of water and other hydrating beverages when you’re not fasting, especially during Suhoor (pre-dawn meal) and Iftar (meal to break the fast). Staying properly hydrated will help prevent fatigue and muscle cramps during your workouts.
Adjust the timing
If you find it difficult to exercise before Iftar due to time constraints or feeling too tired, consider working out after Tarawih prayers. It’s a great way to make the most of your energy levels as you’ll have completed your meals and rested for a while. Moreover, exercising before bed can provide a sense of relaxation and improve sleep quality.
Choose mindful exercises
Engaging in mindful exercises like yoga or Pilates during Ramadhan can be beneficial for both your physical and mental well-being. These activities focus on deep breathing, flexibility, and relaxation, which can help reduce stress and promote a sense of calmness during the fasting period.
Break your fast with nutritious foods
After a long day of fasting, it’s tempting to reach for unhealthy options when breaking your fast. However, opting for nutritious foods that include a balance of carbohydrates, protein, and healthy fats will provide you with sustained energy levels for your workout sessions. Include plenty of fruits, vegetables, lean meats, and whole grains in your meals to fuel your body.
Listen to your body
Remember to listen to your body’s cues during Ramadhan. If you’re feeling too tired or low on energy, it’s important to take a break and rest. Pushing yourself excessively may lead to injury or burnout. Be kind to yourself and prioritise your well-being above all else.
Get support from a workout buddy
Having a workout buddy during Ramadhan can be highly motivating and enjoyable. Encourage a family member or friend to join you in your fitness routine. Exercising together not only makes the experience more fun but also provides accountability and encouragement, making it easier to stay motivated throughout the month.
Ramadhan is a time for self-reflection and spiritual growth, but it doesn’t mean neglecting your physical health. By following these tips and making small adjustments to your fitness routine, you can continue working towards your fitness goals while honouring this holy month. Stay dedicated and enjoy the journey of improving your overall well-being during Ramadhan!
