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As the holy month of Ramadan approaches, devout Muslims around the world prepare to observe a daily fast from sunrise to sunset. Ramadan, the ninth month of the Islamic calendar, is all about fasting, spiritual growth, prayer and contemplation. It is a time for Muslims to deepen their bond with their community, draw closer to God, ask for forgiveness, and cultivate empathy for those in need. Abstaining from food and drink from morning to evening develops self-discipline and feels a stronger connection with God. (Also Read | Mindful Fasting: Tips to stay mentally and emotionally healthy during fasting throughout Ramzan)
During Ramadan, mindfulness is encouraged to deepen spiritual connection, but the practice can be enhanced by integrating exercise into a daily routine. Exercise not only promotes mindfulness but also increases energy levels, allowing individuals to remain attentive to their spiritual and physical well-being. Additionally, regular physical activity during Ramadan supports overall health, complementing the fasting period with vitality and strength.
Shazia Shadab, Lead Physiotherapist at Cloudnine Group, says, “Staying fit during fasting requires careful planning and consideration of your body’s needs during the fasting period. During Ramadan, the fasting schedule and energy levels Keeping this in mind, it is essential to maintain physical activity.” Hospital, Bangalore, Jayanagar.
Top Workouts for Ramadan
Here are some fitness and exercise routines suitable for Ramadan 2024, suggested by Shazia:
1. Low Intensity Cardio: Engage in low-intensity cardio exercise such as walking, cycling or swimming during non-fasting hours. Aim for at least 30 minutes of moderate activity most days of the week.
2. Bodyweight Workout: Do bodyweight exercises like squats, lunges, push-ups and planks at home or in a quiet place. These exercises help maintain muscle tone and strength without the need for equipment.
3. Yoga and Stretching: Practice gentle yoga or stretching routines to improve flexibility, mobility and relaxation. Focus on deep breathing and mindfulness to enhance the mind-body connection.
4. Short, High-Intensity Workouts: Consider incorporating short, high intensity interval training (HIIT) workouts during non-fasting hours. HIIT sessions typically last 20-30 minutes and involve alternating between intense bursts of activity and brief rest periods.
5. Workout before dawn: If possible, engage in a light exercise or stretching routine before the early morning meal (suhur) to boost energy levels and metabolism for the day ahead.
6. Workout after sunset: Schedule more intense workouts, such as strength training or cardio sessions, after breaking the fast (Iftar) and before the evening meal (Taraweeh). Aim to hydrate well before and after exercise to replace fluids lost during fasting.
7. Listen to your body: Pay attention to your body’s signals and adjust your exercise routine accordingly. If you feel tired or dizzy, opt for light exercise or consider taking a rest day.
8. Stay hydrated: Hydration is important during Ramadan, especially while exercising. Drink plenty of water during non-fasting hours and consider consuming hydrating foods like fruits and vegetables.
9. Keep track of time: Plan your workouts as per the fasting schedule, keeping in mind meal and prayer times. Avoid strenuous exercise during the hottest times of the day to avoid dehydration and overheating.
10. Consult a doctor: If you have any underlying health conditions or concerns about exercising during Ramadan, consult a health care professional or fitness expert for personalized advice and guidance.
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