Ramadan is a time of spiritual reflection and self-discipline, and it is also a time when many Muslims focus on their physical health by incorporating exercise into their daily routine. However, working out during Ramadan can be challenging, especially when fasting. Here are some tips to help you workout and energize effectively during Ramadan:
1) Plan your workout schedule
Fail to Plan, Plan to Fail. Planning your workout schedule during Ramadan is important to ensure that you are able to fit in the right time + intensity to exercise around your fasting schedule. You may find it easier to exercise after breaking your fast or before Sahur(the pre-dawn meal). It is also important to listen to your body and adjust your workout schedule accordingly.
2) Choose low-intensity workouts / Pace yourself
During Ramadan, it is important to choose low-intensity workouts that are less strenuous on the body. Some examples of low-intensity workouts include walking, yoga, and light weightlifting. These workouts will help you maintain your fitness levels without putting too much strain on your body.
It is also crucial to take breaks when necessary. If you feel tired or dizzy during your workout, it is important to take a break and rest. This will help prevent injury and ensure that you are able to continue working out throughout the month.
3) Stay hydrated
Staying hydrated is essential when working out during Ramadan. It is important to drink plenty of water before and after your workout. You can also drink sports drinks that contain electrolytes to replenish lost fluids. As a rule of thumb, aim for 10 glasses or 3.7 litres of water per day. A quick tip would be to get a 1 litre water bottle, and ensure that you make at least 3-4 full refills throughout the day in order to stay on track with your daily water intake.
4) Rest & Refuel with Quality Food
After working out, it is important to eat a balanced meal that includes protein, complex carbohydrates, and healthy fats. This will help your body recover and refuel after your workout. You can also include foods that are rich in electrolytes, such as bananas and dates, to help replenish lost fluids. If your workouts include weight/ strength training, be sure to consume a high protein diet as protein helps with muscle recovery and repair, this keeps you in top condition to tackle your workouts consistently.
In conclusion, working out during Ramadan can be challenging, but it is possible with the right approach. By planning your workout schedule, choosing low-intensity workouts, staying hydrated, taking breaks when necessary, and eating a balanced meal after your workout, you can maintain your fitness levels while observing the holy month of Ramadan.
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