Ramadan is a time of deep spiritual reflection and acts of kindness for Muslims around the world. It is a period of fasting from dawn until dusk, during which observers will only eat and drink during Suhoor and Iftar. Participating in physical activity during Ramadan can be challenging when abstaining from food and drink, but General Practitioner Dr Sayyada Mawji BEM has shared her top tips for maintaining fitness during the holy month. Here’s everything you need to know to stay active and healthy during Ramadan.
Best times to exercise during Ramadan?
Exercising before Iftar, the meal eaten after sunset, or between Iftar and Suhoor, the last meal before sunrise, are good times when you can eat and drink after you exercise and replenish and hydrate your body. However, you should see what works for you, says Dr Sayyada. This should not significantly affect those who exercise casually and around their nine-to-five jobs, as Iftar arrives within hours of the end of work. The Muslim personal trainer, Lloyd Conteh, suggests that people should exercise closer to the times they break the fast, whether before or after. Rest will be crucial, and you should occupy your free time to take your mind off the fact that you can’t eat and drink, he added.
What exercises are best to perform during Ramadan?
According to Dr. Sayyada, for those who exercise regularly or prioritize staying fit as part of their lifestyle, your exercise routine might require changes. “Seek to keep yours fitness levels rather than starting a new or intensive exercise regime, and you may need to adjust your usual regime to reduce the duration and intensity of exercise,” she advised. “You may prefer lighter exercises such as walking, cycling, yoga or strength training exercises that don’t make you sweat a lot.” Ramadan can cause concern for those looking to prevent muscle loss, which can occur when not enough calories, especially protein, are consumed. Conteh suggests keeping your protein intake in the range of 1.54g to 1.8g of protein per kilogram of body weight. For professional athletes, it is advisable to keep your training intensity high but reduce the number of sets per exercise in your routine if you feel your body can’t handle it.
What food is best for active people during Ramadan?
Dr. Sayyada recommends maintaining a healthy diet and staying on top of nutrition during Ramadan. “During Suhoor, aim for complex carbohydrates, whole grains, high-fiber foods, and high-protein foods to help you feel fuller for longer throughout the day,” she explained. “For Iftar, aim for low-fat, liquid-rich foods with natural sugars for energy. It’s better to avoid fried foods, foods high in fat, sugar, processed foods, and foods that make you feel thirsty, such as salt and caffeine.” The GP added: “Stay well hydrated between Iftar and Suhoor, carry a water bottle with you, and drink regularly during this time. This will ensure you are well hydrated before the next fast begins.” Conteh stressed the importance of eating a variety of healthy food components to ensure your body gets the nutrients it needs. “Make protein a priority, and in terms of your carbohydrate intake, it’s better to eat the more carbohydrate-heavy meals closer to Iftar rather than closer to Suhoor, and reduce the amount of carbohydrates per meal the closer you get to sunrise,” he said. The qualified nutritionist encourages people to consume green leafy vegetables, such as spinach, as these help to slowly release carbohydrate stores during the day. “One of the most important things is to include fluid-rich fruits to increase your hydration levels, things like melons, oranges, and grapes,” he said. “Excessive salt, caffeine, and sweets will increase levels of dehydration.”
Digestive disorders and Ramadan
Dr. Sara Mesilhy, a gastroenterologist at the Royal College of Physicians, has warned of digestive disturbances that can occur during the holy month, making exercise difficult. She said, “Fasting during Ramadan leads to changes in a person’s usual eating routine, so it is important to make good and healthy dietary choices to help our bodies adapt. My advice would be to stay healthy and active throughout the month. Failure to do so can lead to various digestive problems and gastrointestinal discomfort.” To reduce indigestion during Ramadan, it is important to make healthy choices during the Iftar and Suhoor meals. Dr. Mesilhy recommends adopting the following habits:
– Stay hydrated by drinking two to three liters of water every day at intervals to avoid dehydration, constipation and headaches.
– Avoid drinks rich in sugar and caffeine as they can exaggerate bloating and lead to stomach cramps and diarrhea if consumed on an empty stomach.
– Avoid overeating and eat slowly to prevent stomach pain and severe acid reflux.
– It is best to break your fast with a small snack, such as a date, and take out meals.
– Avoid fatty foods at least two hours before going to bed because they take a long time to digest and can worsen nausea and increase acid reflux. Sleeping on an empty stomach should be avoided.
– Increase your fiber intake to help with bloating and constipation.
Now that you know how to maintain your fitness and stay healthy during Ramadan, start implementing these tips and stay energized throughout the holy month.
