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Staying Fit during Ramadhan


Exercising is best before or after the fast .Sleep deprivation is likely in the month of Ramadhan, but it is still necessary to try to make allotments of time for sleep in order to maintain health, avoid weight gain, and maintain ability to perform required daily tasks while fasting.

Exercising is best before or after the fast. Each year, many people aim to use the month of Ramadhan for a variety of self-reforming habits, including spiritual, mental, and physical changes. Fasting clearly places an emphasis on spiritual reform by gaining mastery over natural appetites. But some people also see it as an opportunity to stop smoking, overeating, and starting exercise regimes.

When fasting in summer, the stresses on the body are more extreme. There is less time for eating, praying, and sleeping in the night hours, and completing required tasks during the day can be more difficult due to heat and extended hours without sustenance. Unfortunately, many Muslims abuse their bodies in the month of Ramadhan by eating unhealthy foods and overeating and/or by abandoning all exercise due to fasting and time constraints. In addition to getting less sleep, this leads to weight gain, muscle loss, illness, and lack of energy.
Nevertheless, with careful planning, it is possible to start, maintain, or improve eating and workout habits during the month of Ramadhan. A plan should incorporate both exercise and nutrition. First of all, one needs to have a proper frame of mind that food is for energy first, and we should choose what we eat to provide our body with what it needs for energy. There are definitely social and pleasure aspects to eating that we also need to accommodate, but these should not be allowed to override all consideration of healthy eating.

Exercise in the month of Ramadhan should include strength training to help minimize muscle loss due to fasting. This applies to men and women of all ages, as strength training helps maintain or improve bone density, increases metabolism, improves body shape and posture, and may reduce depression symptoms. Aerobic or cardio exercise is necessary for health of the circulatory system and burning excess calories.

Cardio exercise may be best done before Suhoor, while strength training may be good either before Suhoor or after Iftar. Both suggest nutrition shakes as a reasonable option for Suhoor.

Neither discuss enough around getting proper sleep. Sleep deprivation is likely in the month of Ramadhan, but it is still necessary to try to make allotments of time for sleep in order to maintain health, avoid weight gain, and maintain ability to perform required daily tasks while fasting. In the month of Ramadhan, this may best be accomplished through a nap before Maghrib whenever possible. Doing most meal preparation one day a week on a weekend day, simplifying meals, and limiting unnecessary extra work and tasks for this month may help make this possible.

A third option is to adapt your existing fitness regime or, if just starting, to adapt one that may not be specifically for the month of Ramadhan. If you are an avid exerciser, particularly if you are a cardio-fanatic, you may want to scale back the intensity of workouts and focus on maintenance while fasting. But it is not necessary or healthy to avoid exercise during the month – the regular guidelines in terms of time for exercise still apply (such as the oft-recited 30 minutes a day for all adults). These workouts could easily be accomplished prior to Fajr prayer without having to drastically reduce sleep time. One could also adopt a walking routine with a bit of strength training on alternate days, or adapt an exercise video or book one already has or that is readily available on the Internet.
Some people see the month of Ramadhan as an opportunity to turn over a new leaf, but starting a whole new program during a summer fast can be intimidating and unrealistic. It is a common saying that it takes 40 days for a new habit to be created or a bad one to be destroyed, and the month of Ramadhan, which already requires change, may be a good beginning for many. Even if you are not interesting in making big changes in the month of Ramadhan, everyone should want to avoid abusing their body in this month and gaining weight, and some will want to make fitness and nutrition gains. These goals can only be accomplished through planning. The above options provide tools for that planning so that you can have your healthiest month of Ramadhan yet, which should also make it easier for you to achieve your spiritual goals during this blessed month.
Source: islamicinsights.com

Other links:

Healthy eating during Ramadhan

Healthy Ramadhan: Eat and Live Well

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