If you think Ramadan will interrupt your training and fitness journey? Think again. 

Staying active is vital, especially when fasting. As your body adapts to changes in your diet, schedule, and sleep, maintaining movement helps preserve stamina, muscle tone, and overall wellbeing. 

While some people may completely eliminate any form of workout during Ramadan, absolute inactivity can do more harm than good. 

Balancing your time with work, studies, prayers, family time, and changing routines may seem demanding in the beginning. But once you settle into the rhythm of the month, workouts won’t be daunting anymore. 

Here are some safe and effective exercises to do, both while fasting or post-Iftar:

Brisk walking:

Walking is highly encouraged for all ages. Aim for about 30-60 minutes a day. It has immense health benefits as it supports digestion, boosts heart health and blood circulation, and aids in maintaining stamina without causing fatigue. You can take a stroll at your community park or walk on the treadmill at any convenient time. 

Light yoga:

Yoga is ideal for maintaining flexibility, gentle muscle activation and reducing stress. It is considered to be a gentle practice that does not require excessive energy. It is the perfect form of workout if you are looking for something calming and convenient. As long as you have a mat to do asanas, this no-equipment workout is effective and easy to practise anywhere.

Stretching:

Stretching is crucial for preventing muscle stiffness and injury. Light, full-body stretches can be performed to relieve muscle stiffness, especially after long periods of inactivity. It also boosts blood circulation and improves posture. Regular stretching also eases stress and calms the mind by encouraging slower and deeper breathing. And the best part is, you can do this anywhere. 

Other than that, it is essential to consume enough water to stay hydrated between Suhoor and Iftar, avoid oily and high-carb foods to prevent bloating and fullness, and consume protein-rich and high fibre foods, such as eggs, lean meat, vegetables and fruits, while breaking your fast. Balanced nutrition helps maintain energy levels and prevents that sluggish feeling many experience during Ramadan.

Ramadan is all about discipline, balance and spiritual reflection, but that doesn’t mean abandoning physical health. Your workouts don’t have to pause during the holy month. It just needs to adapt.

(By Shura Kola)