Ramadan Health and Fitness Program

Fasting and Energy Management

During the month of Ramadan, the body undergoes natural transformations in metabolism, and it is essential to achieve a balance between movement and energy conservation. This balance is key to maintaining health and activity during the holy month, away from energy depletion.

Movement and Exercise during the Holy Month of Ramadan

Alberto Bitar, founder of Rē Social, advises social wellness to focus on exercises that enhance power and regeneration to ensure long-term wellness, such as:

• Power exercises
• Reformer Pilates
• Yoga and movement improvement exercises
• Walking and light movement exercises

It is preferable to avoid high-intensity exercises and excessive cardio exercises to avoid excess pressure on the body during the fasting period.

Infrared Sauna and Ice Bath: When to Benefit from Them?

Infrared sauna and ice bath play a fundamental role in stimulating blood circulation, reducing infections, and speeding up recovery.

• Infrared sauna (after breakfast) helps to relax and improve sleep quality after a day of fasting.
• Snow bath – reinforces blood circulation and stimulates mental serenity, making it an ideal choice for those who seek refreshment and energy regeneration.

Nutrition to Support Recovery and Performance

After a long day of fasting, a balanced diet must be followed to restore energy and enhance physical performance.

• Hydrate first – focus on water, coconut water, or electrolytes to replace lost fluids.
• Replenish glycogen stores – dates, fruits, and soups quickly restore energy levels.
• High-quality protein sources – light meat, fish, eggs, or vegetable proteins to support muscle recovery.
• Healthy fats – add avocado, nuts, and olive oil to keep energy for long hours.
• Suhoor basics – focus on slow-digestive foods such as oats, yogurt, and fiber-rich meals to ensure energy that lasts all day.

Improving Nutrition and Nutritional Supplements

According to Alberto Bitar, founder of the Rē Social Social Well Club, enhancing the intake of nutrients is necessary to maintain health and energy, due to dining within a limited period during the day.

• Increase protein consumption, taking two sessions of protein supplements daily to support muscle recovery and achieve the body’s protein needs.
• Take nutritional supplements of magnesium and high-quality vitamins to prevent food deficiency and support public health during the fasting period.

Improving Recovery and Quality of Sleep during Ramadan

Good sleep and recovery are essential factors to maintain health and wellness during the holy month.

• Determine a calm evening routine to contribute to strengthening deep sleep.
• Take short naps during the day to contribute to the restoration of energy levels.
• Merge breathing and reflection exercises, with heat remedies (hot and cold), to support physical recovery and mental relaxation.

Conclusion

Ramadan represents an ideal opportunity to achieve harmony between physical, psychological, and spiritual health. Alberto Bitar advises making a lifestyle studied, to ensure vitality with respect for the changes imposed by the holy month.

FAQs

• Q: What are the best exercises to do during Ramadan?
  A: Power exercises, Reformer Pilates, yoga, and movement improvement exercises are recommended.

• Q: How can I maintain my energy levels during Ramadan?
  A: Hydrate, replenish glycogen stores, and get enough rest to ensure energy levels remain stable.

• Q: What are the benefits of infrared sauna and ice bath during Ramadan?
  A: They help to stimulate blood circulation, reduce infections, and speed up recovery.

• Q: How can I improve my nutrition during Ramadan?
  A: Focus on hydrating, replenishing glycogen stores, and consuming high-quality protein sources and healthy fats.