Exercising While Fasting
Exercising during Ramadan can have health benefits that are compatible with fasting.
Muslims fast during Ramadan, abstaining from food and drink from dawn until sunset. Other religions also encourage fasting, and it is sometimes practiced for health reasons. While regular exercise helps reduce the risk of health problems such as heart disease, stroke, and diabetes, you may wonder whether you can continue exercising while fasting or what level of activity you can maintain during this time.
Among the benefits of fasting are aiding in weight loss, preventing or slowing the progression of diabetes, lowering blood pressure, and reducing the risk of heart disease and stroke. Many people mistakenly believe they shouldn’t engage in any physical activity while fasting. There are safe ways to exercise during the holy month of Ramadan.
When we fast, our bodies become less active due to the reduced energy levels resulting from eating food.
It’s best to avoid strenuous exercise during fasting hours, as this type of exercise can lead to dizziness and nausea. Instead of lifting weights or running long distances, you can walk, lift light weights, or do some stretching exercises. Any activity that gets your body moving is considered exercise, and just 30 minutes of physical activity a day can benefit your health.
Fasting combined with light exercise helps with weight loss more effectively than fasting alone or exercising alone. Furthermore, maintaining your activity level during Ramadan will help you strengthen your self-discipline, which will make you more mindful of the quality and quantity of food you consume.
- If you decide to exercise, maintain your body’s fluid levels by drinking plenty of water outside of fasting hours.
- Stay active by doing light exercise right before breakfast or two hours after breakfast.
- Make sure you get enough sleep at night or take a nap during the day to give your body rest and avoid stress and fatigue.
- Avoid strenuous physical activities such as lifting heavy weights, running long distances or at high speeds, or agility and speed exercises.
- Eat nutrient-rich foods to maintain your energy during Iftar, the first meal eaten to break the fast after sunset, and during Suhoor and the early morning meal before sunrise.
Don’t forget to talk to your doctor before starting any exercise program, especially if you already have health problems. If you’re already exercising, you may need to adjust your routine during Ramadan. Schedule an appointment with your doctor to discuss the exercise you’ll be doing during the holy month.
References
دليل ممارسة الرياضة اثناء الصيام, cleveland clinic abudhabi, www.clevelandclinicabudhabi.ae/ar-ae/health-byte/ramadan/guide-to-working-out-whilst-fasting
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Fasting
Fasting refers to abstaining from food and drink for a certain period of time, usually in line with religious beliefs. Fasting, practiced by Muslims during Ramadan, covers a period from sunrise to sunset. Some of the benefits of fasting can include resting the digestive system, weight control and regulating metabolism.
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