The best time to exercise during Ramadan for diabetics and to burn fat
The best time to exercise during Ramadan
With the arrival of the holy month of Ramadan, interest increases in how to balance worship with maintaining a healthy lifestyle, especially regarding exercise. In this context, Dr. Marwa Al-Qallaf, a consultant in diabetes and endocrinology, offered vital guidelines outlining the ideal times for physical activity during fasting, emphasizing that the two-hour period following Iftar (the breaking of the fast) represents the "golden hour" for safely burning sugar and boosting physical fitness.
Dr. Al-Qallaf explained that the optimal timeframe for exercise is 180 minutes, divided into two main periods. The first period, which is the safest and most effective, is two hours after breakfast. At this time, the body has begun digesting food and restoring energy and fluid levels, making exercise an effective way to help regulate blood sugar levels and prevent the sharp spikes that can follow rich Ramadan meals.
Historical context and importance of physical activity during Ramadan
Historically, Ramadan has been associated with spirituality and worship. However, changes in modern lifestyles and increased consumption of sugary and fatty foods have made physical activity essential for maintaining good health. This advice is particularly important in regions like Saudi Arabia and the Arabian Gulf, where diabetes rates are high. Incorporating exercise into your Ramadan routine not only helps control weight and blood sugar but also promotes the energy and vitality needed for religious observances.
Option two: Exercise cautiously before breakfast
Dr. Al-Qallaf pointed out that there is another possible time for exercise, which is one hour before breakfast. However, she stressed the need for extreme caution at this time, as exercise should be limited to light activities such as walking. This warning stems from the fact that the body's energy reserves are at their lowest after long hours of fasting, and strenuous physical activity could lead to a sharp and dangerous drop in blood sugar levels or dehydration. Therefore, diabetics, in particular, should ensure that their blood sugar levels are within the normal range before engaging in any activity during this period.
The impact of health awareness on society
These guidelines are part of awareness campaigns such as “Your Fasting is an Act of Worship, Your Health is a Trust,” which aim to raise health awareness in the community. Such initiatives play a pivotal role in enabling individuals, especially those with chronic illnesses, to fast safely and without complications during Ramadan. By providing comprehensive medical consultations and risk assessments, fasters are equipped with the knowledge necessary to make informed decisions regarding their diet, treatment, and exercise. This impact extends beyond the local level, reaching globally, as millions of Muslims worldwide benefit from these trusted medical recommendations to manage their health during the holy month.
Practical tips for a healthy and safe fast
To ensure a safe fast, experts recommend breaking the fast immediately upon experiencing severe fatigue or any significant fluctuations in blood sugar levels, whether a sudden spike or a dangerous drop. Dietary recommendations also emphasize the importance of drinking plenty of fluids and water to combat dehydration, focusing on fiber-rich and protein-rich foods, and avoiding rapidly absorbed carbohydrates and sugars that can cause blood sugar spikes. Adhering to a balanced treatment and exercise plan is the best way to avoid medical emergencies and enjoy the spiritual and physical benefits of Ramadan.
