The best times to exercise during Ramadan for weight loss | Your health guide

The holy month of Ramadan is a unique time for spiritual growth and self-discipline, but it also presents a golden opportunity to reassess our health habits and adopt a more active lifestyle. Amidst the changes in our daily routines, from sleep and wake times to mealtimes, a crucial question arises for many: How can we utilize this month to lose weight or maintain fitness? And what are the best times to exercise to maximize its benefits without compromising our health?

Ramadan: Between health challenges and golden opportunities

Although fasting reduces the number of meals, many people notice weight gain during Ramadan. This is often due to consuming sugary and fatty foods at Iftar (the meal to break the fast), coupled with reduced physical activity and altered sleep patterns. This contradiction makes incorporating physical activity into the Ramadan routine essential, not only for weight loss but also for promoting overall health and combating the lethargy that can accompany fasting. Regular exercise during the holy month helps regulate blood sugar levels, improve metabolism, and boost cardiovascular health.

Best times to exercise during Ramadan

Fitness and nutrition experts agree that choosing the right time to exercise during Ramadan depends on the goal of the workout, the individual's fitness level, and their endurance. Generally, there are two main periods considered the most effective and safest:

1. One to two hours before breakfast

This period is ideal for those primarily aiming to burn fat and lose weight. After long hours of fasting, the body's glycogen stores (stored sugar) are depleted, forcing the body to resort to fat stores as its primary energy source. This means that exercising at this time increases the effectiveness of fat burning.

• Advantages: Increased fat burning rate, activation of blood circulation before breakfast, and easy replacement of fluids and minerals immediately at sunset.
• Disadvantages: Some may feel fatigued or have low energy, and there is a slight risk of dehydration, so high-intensity exercise should be avoided.
• Recommended exercises: Low to moderate intensity exercises such as brisk walking, light jogging, yoga, or resistance training with light weights.

2. Three to four hours after breakfast

This period is ideal for those looking to maintain or increase muscle mass, or perform high-intensity workouts. After breakfast, the body has replenished its energy and glycogen stores, providing the fuel needed for strenuous exercise. Waiting a sufficient amount of time after breakfast gives the digestive system time to process the food, reducing the likelihood of discomfort or indigestion during exercise.

• Benefits: High energy levels allow for vigorous exercise, reduced risk of dehydration, and contribute to burning excess calories from breakfast.
• Disadvantages: This timing may conflict with Taraweeh prayers or social obligations, and may affect sleep schedules.
• Recommended exercises: Strength training and weightlifting, high-intensity interval training (HIIT), and intense aerobic exercise.

Tips for safe and effective exercise during Ramadan

To ensure you achieve your goals safely, it's important to follow a few guidelines. First, always listen to your body and stop immediately if you feel dizzy or extremely tired. Second, make sure to drink enough water between Iftar and Suhoor to replace lost fluids and avoid dehydration. Third, focus on eating balanced meals at Iftar and Suhoor that include complex carbohydrates, proteins, and healthy fats to provide your body with the necessary energy. Ultimately, the best option is the one that suits your daily schedule and health condition; consistency is key to success.