How to exercise safely while fasting during Ramadan

For those who are reluctant to exercise during Ramadan, the news is it’s completely healthy to work out while you fast. Exercising and fasting can go together without causing any harm to the body. 

The prominent issues are the energy levels and the lack of motivation. For mums fasting it’s not easy to allocate the time to exercise as you are juggling food preparation as well as getting ready for iftar.

Fitness Challenge no.1 – Low energy levels

Food choice is of utmost importance more than ever here. You need foods that will supply you with slow-burning energy. Good quality carbs are what you will need with your meals, such as oats, brown rice, and whole wheat bread.

Studies show oats help with weight loss and reduce blood sugar levels

Fitness Challenge no. 2 – Protein deficiency

In addition to this, you will need good protein sources with plenty of fresh veg and fruit. Lean meats, poultry and fish are all high in protein, but if you are a vegetarian you will have to need to add beans, lentils and tofu into your meals.

Did you know salmon may help to support brain function, a healthy heart and may be anti-inflammatory?

Fitness Challenge no. 3 – Dehydration

Drinking as much water as possible goes without saying. Add a little twist to flavour your water such as a squeeze of fresh lemon, or diffuse with mint and cucumber. It makes drinking water more enjoyable.

Did you know lemon water helps with aiding weight loss, preventing kidney stones, and helps freshen your breath?

Fitness challenge no. 4 – Disrupted sleep patterns

It will be that break in your sleep pattern that will be difficult to deal with in the first few days. Try to sleep as much as you can when you can or take some quiet time to rest and reflect

Did you know sleeping helps your muscles grow and repair the damage that occurs during exercise?

Fitness challenge no. 5 – Adapting a new workout routine

Many of our all-female community will be fasting and juggling their workouts, alongside their spiritual duties. Find a short space of time that suits you – so some people find it easier to work out when they get up in the morning before dawn – that way they have had a chance to build their energy stores overnight. Some have a moderate iftar, digest and then exercise. Some start working out before iftar, break the fast with something light, keep working out and then have their dinner. Another option could be getting up early for a pre-suhoor workout.

Remember to eat, sleep and exercise well during Ramadan!

Ensure that the workouts are low impact and accessible. You must not be left exhausted or terribly thirsty. The idea is to keep your fitness levels up by getting you moving and keeping you strong through muscle work.

Don’t give up on your workouts!!

Fasting – To exercise or not to exercise?
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