STAY FIT & ACTIVE DURING RAMADAN AND BEYOND: BEST WORKOUTS FOR WARMER DAYS

As the holy month of Ramadan approaches, many people begin to rethink their fitness routines, adjusting to the demands of fasting. The desire to stay healthy, maintain energy levels, and keep up with physical activity remains strong, even during this spiritually and physically challenging period. The key to managing fitness during Ramadan lies in knowing how to balance exercise with fasting and how to transition to warmer, summer-friendly activities once the month ends.

Here’s how you can stay fit and active during Ramadan and beyond, with expert fitness advice on making the most out of your workout routine during the holy month and transitioning to summer-friendly activities after.

Exercising While Fasting: Timing is Key

During Ramadan, one of the most important things to keep in mind when it comes to exercise is timing. Since fasting during daylight hours means you’ll need to work around the times when you’re eating and hydrating, the optimal workout schedule would be either just before Iftar or after Tarawih prayers.

1. Pre-Iftar Workouts (Before Breaking Fast):

• Low-Intensity Activities: Pre-Iftar workouts can be an excellent opportunity for light exercises, such as stretching, yoga, or a brisk walk. These exercises will keep your body moving without taxing your energy levels too much. If you prefer more structured training, focus on low-intensity exercises such as bodyweight movements or light cycling.
• Duration: Limit your workout to 30–45 minutes, as energy levels can fluctuate when fasting. Remember, the goal is to engage in physical activity without depleting your energy stores too much.

2. Post-Iftar Workouts (After Breaking Fast):

• Higher-Intensity Activities: After Iftar, your body will have the fuel from the meal, making it an excellent time for more intense workouts. This could be a strength training session, HIIT (High-Intensity Interval Training), or cardio-based exercises such as running or swimming.
• Hydration: Ensure you hydrate well during Iftar and throughout the evening to replenish the fluids lost during the day. A post-workout recovery drink that includes electrolytes can help you replenish lost minerals, which is vital during Ramadan.

Incorporating Strength Training

Maintaining muscle strength is essential, especially when fasting for long hours. Strength training can help prevent muscle loss and support metabolism, ensuring that your body remains toned and strong throughout the month.

Tips for Strength Training During Ramadan:

• Focus on Compound Movements: Squats, lunges, push-ups, and deadlifts are compound exercises that engage multiple muscle groups. These should form the core of your workouts to maintain overall strength.
• Use Body Weight: If you don’t have access to weights, bodyweight exercises can be just as effective. Perform variations of squats, lunges, planks, and push-ups to target different muscle groups.
• Keep Sets and Reps Moderate: During Ramadan, it’s important to avoid overexertion. Aim for 3–4 sets of 8–12 reps per exercise, adjusting the intensity as needed.

Focus on Flexibility and Core Work

Flexibility and core strength are often overlooked but are essential for overall fitness and injury prevention. This Ramadan, consider integrating more flexibility and core exercises into your routine.

Yoga and Pilates: Both yoga and Pilates are perfect options for Ramadan workouts. These exercises not only improve flexibility but also help to alleviate stress and improve mental clarity, which is key during fasting. A 20–30 minute session of gentle yoga can also serve as a great way to wind down after a long day of fasting.

Core Strengthening: Maintaining a strong core is essential, and exercises such as planks, leg raises, and ab rollouts can help. These exercises are easy to modify based on your fitness level and can be done at home.