How to Stay Fit During Ramadan: Tips for Changing your Workout Routine
What is Ramadan and it’s challenges?
Ramadan is a holy month in the Islamic Calendar where many muslims fast from food and water, yes even water, from sunrise to sunset. It’s a month filled with spirituality, self-reflection and prayer. A big focus is also bettering oneself and physical health is just as important as mental/spiritual health. As a Physiotherapist I understand the importance of maintaining fitness and overall well-being, especially during challenging times such as Ramadan. Fasting during Ramadan can significantly impact your body's energy levels, hydration status, and overall physical performance. As a result, it's essential to approach your workouts with mindfulness and adaptability to prevent injury and maintain optimal health. Here are some tips to help you adapt your workout and ensure continued physical fitness during Ramadan.
Tips for Maximizing Benefits
Before jumping into how to adjust your workout routine, lets look at some outside factors that will help you maintain your workouts.
Set Realistic Goals and Shifting your Mindset: Recognize that your fitness goals during Ramadan may differ from those during regular months. Focus on maintaining your physical fitness and being consistent rather than making significant gains.
Stay Hydrated: Hydration is critical, especially when fasting. Be sure to drink plenty of water during non-fasting hours to replenish fluids lost during exercise. Coconut water and electrolyte-rich drinks (i.e. Liquid IV) can also help maintain hydration levels.
Be Mindful of Nutrition: Use the non-fasting hours to consume nutrient-dense foods that provide sustained energy for workouts. Incorporate complex carbohydrates, lean proteins, fruits, and vegetables into your meals to support your fitness goals. You can also consume water-rich foods like watermelon to help with hydration.
Listen to Your Body: Pay close attention to how your body responds to exercise during fasting hours. If you feel overly fatigued or lightheaded, it's essential to take a break and rest. Pushing yourself too hard can lead to dehydration and other health complications.
Seek Community Support: Engage with fellow Muslims who are also navigating fitness during Ramadan. Sharing experiences, tips, and motivation can help keep you inspired and accountable throughout the month.
Adjusting Your Workout Routine for Ramadan
Timing is Key: Since fasting typically lasts from sunrise to sunset, you may schedule your workouts during the hours when you have the most energy. For example, many people find it beneficial to exercise either before suhoor (pre-dawn meal) or after iftar (meal to break the fast). This allows you to replenish fluids and nutrients before and after exercise, maximizing performance and recovery. However, some people prefer to have a small workout just before iftar so they can refuel right after. Experiment with different timings to see what works best for you.
Focus on Light to Moderate Exercise: High-intensity workouts may be challenging to sustain while fasting. Instead, opt for lighter activities such as brisk walking, yoga, cycling or low-impact cardio exercises and pace your weight lifting. These activities can help maintain fitness levels without draining your energy reserves.
Shorten Workout Duration: Instead of long exhaustive workouts, consider breaking your exercise sessions into shorter, more manageable intervals especially for higher intensity exercises. I like to aim for 15-20 minutes but remember just 10 minutes of physical activity has benefits! Something is better than nothing.
Incorporate Strength Training: While cardiovascular exercise is valuable, don't neglect strength training. Bodyweight exercises or lightweight resistance training can help preserve muscle mass.. You don’t have to be lifting heavy weights. Remember, our goal is just to maintain our fitness levels and health.
Prioritize Warm-Up and Cool-Down: Dedicate time to warm-up exercises to prepare your muscles and joints for activity. Similarly, incorporate a cool-down routine to promote relaxation and reduce muscle soreness post-workout.
Maintaining fitness during Ramadan requires adaptability, patience, and self-awareness. By making adjustments to your workout routine, staying hydrated, and refueling with proper nutrients, you can continue to maintain physical activity while fasting.
Remember to listen to your body, be mindful of your energy levels, and seek support from your community and/or professional guidance when needed.
Ramadan Mubarak!
Leila Awada, PT
Disclaimer: the above information is for educational purposes only. Please ensure that you have proper clearance from an appropriate healthcare provider who has properly assessed you.