“Ramadhan is a month of fasting and abstaining from things considered impure for the mind and body.”
There is an increased interest in fasting from food worldwide. People fast for many reasons, including medical reasons (incl. epilepsy, diabetes), religious reasons (Lent, Ramadhan), and for weight loss. The exact nature of the fast (duration, types of food etc), and how strict you are will vary considerably.
Ramadhan is a month of the Islamic calendar where the Muslim community undertakes the religious act of fasting from dusk to dawn for a duration of 30 days. Fasting in this context means no food or drink and abstaining from bad habits and sins such as smoking, gambling, swearing, gossiping, arguing, fighting or being disrespectful, cruel, or selfish.
Because your food/body fuel intake might be reduced during fasting, it is good to ask whether your exercise level needs to be adjusted too.
The known benefits of exercise are as follows:
- Improve physical health.
- Help manage weight.
- Reduce the risk of disease.
- Strengthen bone and muscle.
- Improve mental health.
These benefits of exercise do not disappear in the absence of foods and drinks during daylight hours. There may in fact be additional benefits when fasting for religious reasons such as during Lent or Ramadhan. Therefore, it is important to continue exercising / being physically active during periods of fasting such as during the month of Ramadhan, or during Lent.
For specific and helpful guidelines on Exercise in Ramadhan for our Muslim patients, please read on.
What happens if you stop exercising in Ramadhan:
Ramadhan specific benefits of exercise:
- Energy for prayers (salaah), not feeling tired while fasting.
- Opportunity to improve health – good intention.
- Short workouts = less time in the gym
- Not losing momentum, progress / motivation.
- Improve mental health and manage stress.
- Spend quality time with family.
How much should I exercise during Ramadhan?
Exercise during Ramadhan is aimed at still reaping the benefits of exercise without putting your body under strain. Therefore, we recommend the minimum effective dose, where you schedule a convenient time (preferably, in line with our recommendations) for short yet effective workout sessions. Therefore, start your short yet effective session with intention. (Niyyat)
What about Prayers (Salaah)
Prayer postures are very beneficial for your body.
“Salat/ salaah, along with its various postures, can play a role in increasing psychological well-being including self-reliance and self-esteem, improving musculo-skeletal fitness, motor behaviour and cerebral blood flow that may be beneficial in the rehabilitation of geriatric and disabled persons… We found that during the offering of salat, most of the joints and muscles of the body are involved in physical activities with little effort” (Reza et al., 2002)
Some challenges that must be considered:
- Dehydration: Due to the lack of water consumption during the day, dehydration is the biggest safety concern during Ramadhan
- Motivation: Energize and take care of your body, so you can do a better job in prayers, focus better on worship (dhikr) and Qur’an recitation, and have energy for quality family time
- Weight Gain: Consuming foods containing sugar, trans fats, and carbohydrates, i.e. savouries are being eaten on a daily basis. They directly lead to weight gain. This is complicated by a lack of exercise.
To avoid dehydration, it is of great importance to adequately hydrate during non-fasting hours and keep an eye out for the early symptoms:
- Dry mouth
- Lethargy
- Weakness in muscles
- Headache
- Dizziness
When should I schedule my exercise sessions?
We recommended exercising during your NON-FASTING HOURS. This is when you’re able to adequately hydrate with 250ml/10kg body mass. Drink when thirsty.
- Before opening your fast (Before suhoor/sehri)
Exercising before opening your fast is a great idea for the early birds. However, make sure that this does not disrupt your sleep / prayer times.
- Immediately after breaking fast (Right after iftar)
Break your fast with a light meal for an energy boost, perform prayer (salaah) and then have a full meal.
- 1-2 hours after breaking fast
Given yourself enough time to digest food, you should feel light and comfortable.
- After night prayers (Tarawih)
Exercising after night prayers ensures that no worship time is broken into. However, be sure to schedule this session such that no sleep is disturbed as well.
Remember basic exercise principles when planning a Ramadhan workout schedule:
- Intensity
Start light, gently and at a level that you’re comfortable with
- Type
Match the type of exercise to the outcomes you want. Include a mix of strength training, cardio, functional training, balance, and full body exercises.
- Frequency
Your fitness regime should not come to a standstill in Ramadhan. Outside of Ramadhan your normal weekly exercise load should aim at 3-5 sessions of 30 at least 30 minutes. You can reduce that a little in Ramadhan. Schedule quick (15-30 Minutes) and effective workout sessions 3-4 days weekly.
Make sure to hydrate sufficiently (250ml/10kg body mass), fuel yourself with nutrients and listen to your body. Now go and crush your fitness goals!
References
How to Exercise & Stay Fit in Ramadan (2023). Canada: YouTube
Reza MF, Urakami Y, Mano Y. Evaluation of a New Physical Exercise Taken from Salat (Prayer) as a Short-Duration and Frequent Physical Activity in the Rehabilitation of Geriatric and Disabled Patients. In: Annals of Saudi Medicine, Volume 22, Issue 3-4. May – July 2002