Exercise during Ramadan: the definitive guide to fitness in 2024

Exercise during Ramadan: The Ultimate Guide for Fitness Newbies in 2024

The question of how to exercise during Ramadan often becomes a confusing question for most Muslims.

Most people even stopped exercising during the holy month for fear of weakness.

So let’s get this question out of the way first: Should you exercise during Ramadan? The answer is yes!

However, a careful approach should be taken to exercise during Ramadan, to avoid dehydration and to avoid being sedentary.

Make a safe and healthy Ramadan workout plan:

1. For people with a low lifestyle:

If you lead a mostly sedentary lifestyle before Ramadan, it would not be a good idea to start an intense workout plan during this month. However, you should try to be active.

It is recommended that these people start with light exercise, such as walking and taking the stairs instead of the elevator. You can also incorporate beginner yoga poses and stretching routines into your Ramadan workout regimen.

2. For people with an active lifestyle:

If you had an active routine that also included workout plans, it’s best to continue your workouts, keeping in mind to hydrate properly. Above all, control the urge to take your workouts to the next level during this month.

When is the best time to exercise during Ramadan?

The answer to this popular question is not one-size-fits-all. But, there are guidelines to follow in this regard.

According to fitness experts, strength training during Ramadan should be done before suhoor, so you can rest with suhoor.

When it comes to cardio, it should be kept to a minimum during Ramadan to avoid weakness, and it is recommended to do it after iftar or 30-40 minutes before. You can lose muscle mass quickly if you do a lot of these exercises.

Remember to drink water throughout your workout, but avoid drinking large amounts.

Note: During the fasting hours, you should just try to stay active.

Why yoga is as important as other exercises:

Yoga poses can help you focus, relax, and basically meditate while moving your body. It also helps relieve various types of body pains by making you practice stretching. Last but not least, it can combat anxiety and worry.

Pushing yourself during Ramadan can be dangerous:

The most important thing to remember when planning your Ramadan workout is to listen to your body. If you feel dehydrated or weak, consider reducing the intensity of your workouts.

Taking a good look at your diet is another important step to take. A diet inefficient in essential nutrients will make fasting a real challenge.

Why eating your fill after breaking the fast is actually a bad idea:

Overeating to make up for lost calories during fasting can lead to heartburn and cholesterol problems. Ultimately, it can turn fasting into a burden on your body. So, eat only the amount you eat in a normal day.

Eat dates to keep your overall health in line during Ramadan. Dates are loaded with potassium, which will help your brain function as well as balance the sodium overload that can occur from excess salt intake.

Avoid salty and processed foods as they can dehydrate you, making you very thirsty and making the next fast a real struggle.

Have a healthy Ramadan that you can look back on with pride:

Incorporating exercise during the month of Ramadan is really not that complicated. Your main goal should be to keep your physical activity consistent with your activity before.

Remember to pay the utmost attention to your diet. Eat healthy, take vitamin supplements, avoid fried and salty foods.

Relaxation is also important as it is the month of reflection and spiritual growth.

Most important of all is to create a healthy experience and not deviate from the spiritual essence of Ramadan.

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