A Guide to Exercising During Ramadan

Post on May 12, 2018 | SOGO Malaysia
Muslims from all over the world are fasting during the holy month of Ramadan. During this month, several things that are daily routines will be disrupted as it will involve waking up early in the morning for sahur and fasting until its time to break fast. Most likely, many would experience drowsiness and lack of energy during the day. 

So how does working out fit into the schedule of Ramadan? Here’s a quick guide on how you can still stay lean during the fasting month.

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Should I Exercise?
There is no right or wrong answer. But your goal should be maintaining your current fitness level instead focusing on progress and the intensity of the workout. It is important that you find what works best for you. But if you’re struggling with fasting, then forgo the gym membership for a month. But if you wake up feeling refreshed and energetic, go for light exercise – this will help blood circulation and keeps all your systems in check.

When Should I Exercise?
This wholly depends on your daily routine. However, the best time to workout is after breaking fast. This is because you’ve already had some food in your body and enough energy to workout. This food can be counted as your pre-workout meal. After a low intensity workout, you can opt for a heavier (but healthy!) post workout meal to reward yourself!

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How Long Should I Workout?
Keep your workouts short; about a minimum of 30 minutes to a maximum of 60 minutes. You can opt for light cardiovascular activities such as brisk walking or cycling to help burn calories and improve stamina. Do not do high intensity workouts and it is advisable to stop with the workout if you’re feeling weak, dizzy or sick.

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How Do I Stay Hydrated?
Besides drinking plenty of water during sahur and breaking fast, you can also opt to drink coconut water for your post workout drink. Soups are also a great way to add more liquid to your body. It is recommended to break fast with a couple of dates (kurma) and two glasses of water. 

Photo by Ive Erhard on Unsplash

Photo by Joseph Gonzalez on Unsplash

What Food Should I Avoid?
While Ramadan is the time for fasting, it is also a time for indulgence. Those breaking fast tend to overeat and choose to eat foods that they crave. It is best to choose meals that are clean and light. You don’t want to waste all that time and effort on exercising! Start off with healthier options and save the fatty and fried foods for cheat day!

With these simple and easy guide, you don’t need to waste all that hard work! All you need to do is listen to your body and you can definitely celebrate Raya with a healthier you! If you need tips from experts, you can always head over to Peak Fitness located at 8th Floor, SOGO KL. 

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