Staying Fit While Fasting in Ramadan
Refuting the Myths of Fitness in Ramadan
Do you exercise during the month of Ramadan? What are the times during which you do exercise, and are you organizing your usual exercises or are you going towards lighter sports such as walking and others?
Many questions occur in my mind and I go to myself and the readers of this healthy space from “She”; The truth is that fasting in Ramadan may create some fear and apprehension from carrying out arduous sporting activities for fear of exposure to head and body pain. In addition to physical inactivity and psychological fatigue that each other incurred during fasting, which makes us refrain from doing this important activity not only for our bodies but also for our psychological and mental comfort.
Sarah Lindsey Refutes the Myths of Fitness in Ramadan
“After I participated as an Olympic player and worked as a personal coach, I realized the vital role that regularity plays in physical fitness. However, every year during the month of Ramadan, I hear the same myths and doubts about exercises and fasting: (you cannot exercise during fasting); (you will lose all your muscles); (it is very dangerous to exercise without water).
Myth 1: Sports should not be practiced during fasting
One of the biggest misconceptions is that you should avoid exercising completely during the month of Ramadan. While high-density exercises may not be ideal for an empty stomach, movement is necessary to maintain muscles, flexibility and general luxury.
The key is to modify your routine: reduce density, focus on low-impact exercises and strength training, and choose perfect exercise times (such as before suhoor or after breakfast) to ensure your body gets the energy needed for performance. Mild cardiovascular exercises, stretching, and bodyweight exercises can help maintain physical fitness without depleting your energy levels.
Myth 2: Fasting makes you lose muscles
Many people fear that fasting will lead to their muscle loss. While fasting for long periods without proper nutrition can contribute in one way or another to the collapse of the muscles, the fasting of Ramadan is different.
Since you do not persevere in eating suhoor and breakfast meals, you can maintain muscle mass by giving priority to eating appropriate protein and moisturizing and training resistance. Combining exercises based on strength after breakfast, and when your body is renewed, can help prevent muscle degradation.
Myth 3: You cannot stay hydrated without fluids during the day
There is no doubt that moisturizing is important, but just your inability to drink water during fasting does not mean that you will develop chronic dryness.
The key is to be regular in eating fluids; Drink a lot of water between breakfast and suhoor, eat hydrated foods (such as watermelon, cucumber, and soup), and avoid excessive caffeine (which can cause dehydration) will help keep your body to work properly throughout the day.
Myth 4: Exercising during fasting is dangerous
For most healthy individuals, exercise during fasting is not dangerous in nature – it only requires smart planning.
Our bodies are incredible to be adapted, and they can use the stored energy efficiently. However, it is necessary to listen well to your body; If you feel dizzy or excessive fatigue, reduce the intensity of training or move to a different time of the day for training. If you have underlying health conditions, consult a specialist before making any changes on your sports routine.
Myth 5: You must only train after breakfast
While training after breakfast will allow you to renew energy, it is not the only window for exercise.
Some people find that the training before breakfast, knowing that they will be able to re-provide energy through food after breaking the fast, are equally effective; Some prefer to exercise after Tarawih prayer when digestion stabilizes. Finding what suits your body and timeline is the key.
How to Maintain Your Physical Fitness and Exercise during Fasting
After refuting all myths and false information about sports and practicing it during the month of Ramadan, Lindsay gives us the 5 most important tips to maintain fitness and exercise during fasting; The following:
1. Adjust your exercises – choose less intense exercises such as walking, yoga, or light resistance exercises.
2. Select your exercises wisely – try exercise before suhoor, before breakfast, or after breakfast, to see what fits your energy levels better.
3. Give priority to nutrition – focus on protein-rich meals, complex carbohydrates, and healthy fats to maintain your energy levels.
4. Keep your body moisture – drink a lot of water between breakfast and suhoor (not soft drinks, ready-made juices, etc.) and avoid foods that cause dehydration.
5. Listen to your body – rest when needed, and do not force yourself to do intense exercises if your energy is low or unbalanced.
Conclusion
The bottom line; Ramadan is the month of spiritual growth, discipline, and self-improvement, and physical fitness can be part of this interesting and beautiful journey. Instead of stopping your exercises due to the fear of the repercussions of the myths and to cover unjustified hearsay, this month was used to adopt a new approach to training – an approach that gives priority to sustainability, alertness, and balance.
Through freedom from the myths of fitness mentioned above, you will not only maintain your health, but you will also be enhanced by your ability to withstand, mentally and physically.
FAQs
Q: Can I still exercise during fasting?
A: Yes, you can exercise during fasting, but you need to adjust your routine and choose low-intensity exercises.
Q: Will I lose my muscles if I fast?
A: No, you can maintain your muscle mass by eating protein-rich meals and moisturizing and training resistance.
Q: Can I stay hydrated without drinking water during the day?
A: Yes, you can stay hydrated by eating hydrated foods and avoiding excessive caffeine.
Q: Is exercising during fasting dangerous?
A: No, exercising during fasting is not dangerous for most healthy individuals, but it requires smart planning and listening to your body.