Fasting-Friendly Workouts

Ramadan is a period for spiritual growth and self-discipline; however, fasting during this holy month can make it difficult to stay physically active due to reduced energy, dehydration, and disrupted sleep.

Despite these challenges, incorporating gentle activities can enhance your overall well-being, sharpen focus, and provide a natural energy boost.

Tips for Staying Active Without Overdoing It

• Choose gentle movements and avoid pushing yourself too hard.
  
  
• Incorporate activities like walking and taking small breaks throughout the day.
  
  
• Avoid high-intensity exercises and instead, focus on gentle, strength-based routines.
  
  

The Best Exercises During Fasting

• Prioritize strength-focused activities rather than exercises that induce heavy sweating.
  
  
• Stay away from high-intensity cardio as it can elevate thirst levels.
  
  
• Select low-impact strength exercises to maintain energy and fitness without straining yourself.
  
  

Optimal Workout Timing

• Before Suhoor (pre-dawn meal): Engage in light, low-impact exercises to kickstart your metabolism.
  
  
• After Iftar (breaking the fast): Exercise 1-2 hours post-Iftar to ensure your energy is replenished and you are well-hydrated.
  
  
• Before Iftar: Consider a brief, low-intensity session to target fat burning efficiently.
  
  

Recommended Low-Intensity Activities

• Walking: Take a 20–30-minute stroll in a shaded area or indoors to stay cool and relaxed.
  
  

Staying Hydrated

• Drink a minimum of eight cups of water between Iftar and Suhoor.
  
  
• Include foods with high water content in your diet, such as cucumbers, watermelon, oranges, and yogurt.
  
  
• Limit caffeine and sugary drinks as they can lead to dehydration.
  
  
• Distribute your water intake evenly from Iftar to Suhoor to stay consistently hydrated.
  
  

Focusing on Sleep and Recovery

• Take Power Naps: A short nap lasting 20–30 minutes in the afternoon can help restore energy.
  
  
• Sleep Cycles: Aim for a total of at least six hours of sleep, distributed in segments if necessary.
  
  
• Limit Screen Time: Reduce screen exposure before bedtime to improve sleep quality.
  
  
• Opt for light stretching or yoga rather than intense workouts before sleeping.
  
  
• Avoid greasy or heavy meals that could disrupt your digestion and sleep.
  
  

Eating for Lasting Energy

• During Suhoor: Choose slow-digesting foods like oats, whole grains, and meals rich in protein to sustain you throughout the day.
  
  
• At Iftar: Start with water and dates, then enjoy a balanced meal including lean protein, complex carbohydrates, and healthy fats. Steer clear of heavy and greasy dishes.
  
  

Keeping Your Mind Focused and Calm

• Box Breathing: Breathe in for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds.
  
  
• Progressive Muscle Relaxation: Ease tension by relaxing your muscles step by step.
  
  
• Mindful Breaks: Take two-minute pauses to breathe, stretch, or get fresh air.
  
  
• Dhikr (spiritual remembrance): Engage in Dhikr to achieve mental clarity and peace.
  
  

Always Listen to Your Body

Pay attention to how your body feels, adjusting your routine as needed.

Your health and wellness are top priorities during Ramadan, so take steps to ensure you are taking care of yourself.

Source: gulfnews

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.