Exercise during Ramadan: Your guide to the benefits and best times to work out
With the arrival of the holy month of Ramadan, the daily routines of Muslims around the world undergo significant changes, from sleep and wake times to dietary habits. Amid these changes, some might think that physical activity should cease. However, recent studies and recommendations from health experts, including the Saudi Ministry of Health, confirm the opposite. Exercising during the month of fasting is not only possible but also a smart move to promote overall health and maximize the benefits of this blessed month, provided certain guidelines are followed to ensure safe and effective exercise.
Historical context and modern transformation
Historically, Ramadan has been associated with worship and a reduction in worldly activities, focusing on tranquility and spirituality. However, modern lifestyles and their associated health challenges, such as weight gain and chronic diseases, have led many to seek ways to integrate healthy habits into all aspects of their lives, including Ramadan. Fasting is now viewed not only as a religious obligation but also as an opportunity for purification and improved health, aligning with the concept of "intermittent fasting," which has gained global popularity for its numerous health benefits. This has highlighted the importance of exercise as a complementary factor to the benefits of fasting.
Why is exercise during Ramadan particularly beneficial?
When exercising while fasting, the body enters a unique physiological state. With glycogen (sugar) stores easily depleted, the body is forced to seek an alternative energy source, switching to burning stored fat more efficiently. This process not only contributes to weight loss but also offers deeper benefits:
- Promoting cardiovascular health: Moderate exercise contributes to increased heart efficiency and improved blood circulation, which helps regulate blood pressure.
- Improving cholesterol levels: Regular physical activity helps raise the level of good cholesterol (HDL) and lower the level of bad cholesterol (LDL).
- Increased insulin sensitivity: Exercising while fasting helps improve the body's cells' response to insulin, which is vital for preventing type 2 diabetes.
- Maintaining muscle mass: Light strength training helps prevent muscle loss that may occur as a result of dietary changes and long fasting hours.
What is the best time to exercise during Ramadan?
Choosing the right time is key to a successful, safe, and rewarding exercise experience. Ideal times vary depending on an individual's goals and fitness level
- Just before Iftar: This time (approximately one hour before Maghrib prayer) is ideal for burning fat. Low-intensity exercises such as brisk walking or yoga are recommended to avoid excessive fatigue and dehydration, as fluids and energy can be replenished immediately at Iftar.
- Two to three hours after breakfast: This is considered the safest and most common time. The body has had a rest and has begun digesting the breakfast meal and restoring its energy and fluid reserves. This time is suitable for moderate to high-intensity exercise, such as weightlifting or running.
- After Taraweeh prayers: Another suitable time that combines complete digestion with a feeling of energy. This time can be used for various exercises before preparing for Suhoor.
Essential tips for safe practice
- Consult your doctor: Before starting any exercise program, especially if you suffer from chronic diseases such as diabetes or heart disease.
- Start gradually: Don't overexert yourself in the first few days. Begin with light exercises and gradually increase their intensity.
- Hydration is key: Make sure to drink enough water between Iftar and Suhoor to replace lost fluids.
- Choose the right place: Exercise in well-ventilated places with moderate weather to avoid excessive sweating.
- Listen to your body: If you feel extremely dizzy, nauseous, or have chest pain, stop exercising immediately.
In conclusion, Ramadan presents a golden opportunity not only for spiritual growth but also for improved physical health. By intelligently incorporating physical activity into your daily routine, you can end the month feeling healthier and more energetic.
