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The holy month of Ramadan is a time of spiritual reflection , fasting , and sympathetic acts for Muslims all over the world . fast during Ramadan intend abstaining from solid food and drink from dawn until sunset , which can last for up to 16 60 minutes depending on the geographical localization . With such a long period of fast , many Muslims may concern about their physical natural process levels , especially if they ’re used to steady exercise . However , with some careful planning and a few change to your turn , it ’s still potential to keep an active lifestyle while fast during Ramadan . In this clause , we will explore some tips for exercising during Ramadan while maintaining your energy levels .
Exercising During Ramadan: Tips For Maintaining Physical Activity While Fasting
Timing is everything
Timing is key when it come to exercising during Ramadan . If you want to keep up with your regular exercising procedure , it ’s well to do it before the Sunday rises or after break the fast at sundown . The pre - dawn repast or suhoor is all important for those who wish well to maintain an active life style during Ramadan . It ’s significant to eat a well - balanced repast that includes complex carbohydrates , protein , and healthy fats that will leave you with the Energy Department you require to work out . Similarly , part the fast with dates , water , and a light meal before you exercise can help keep you hydrous and allow you with the energy you need to complete your workout .
Avoid intense workouts
During Ramadan , it ’s essential to change your exercise everyday to match your vigour levels . vivid workouts that cause you to sweat abundantly can dehydrate you and lead to tiredness , which is not ideal when you ’re fasting . Instead , prefer for lighter physical exertion such as walk , yoga , or stretching , which are less straining and can avail you maintain your energy levels throughout the day . If you do choose to do acute workouts , such as weightlifting or gamy - intensity interval training , do so after breaking your fasting to avoid desiccation and fatigue .
Stay hydrated
Dehydration is a vulgar trouble during Ramadan , especially if you ’re exercising . It ’s essential to drink quite a little of fluid during non - fasting hr to keep your body hydrated . It ’s recommended to pledge at least eight glasses of piss during non - fasting hours , and include hydrate food such as watermelon vine , cucumber , and oranges in your meals . During fast hours , it ’s of import to avoid sugary and caffeinated drinkable , as these can lead to drying up .
Listen to your body
It ’s crucial to hear to your body and know your limits when practice during Ramadan . If you feeldizzy , lightheaded , or fatigued , take a jailbreak and rest . think , fast during Ramadan is an number of adoration , and it ’s essential to prioritise your health and well - being over your physical exercise routine .
Consult your doctor
If you have any underlying medical conditions or are uncertain about exercise during Ramadan , look up your doctor before come out any physical exertion subprogram . They can counsel you on the best form of action to take , let in adjustment to your workout unremarkable and dietary modification that can assist you maintain your free energy levels .
In finish , exercising during Ramadan expect careful provision and alteration to your workout procedure . With a few simple tips , such as timing your workouts , avoiding intense exercising , abide hydrate , listening to your soundbox , and consulting your Dr. , you could maintain your forcible activity levels while fast during Ramadan . think back , your wellness and well - being should always get along first , and it ’s authoritative to listen to your physical structure and make adjustments as needed .
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