Exercising in Ramadan

Exercising in Ramadan:

  • Exercising and fasting in Ramadan help lose weight, burn fats and build muscles, especially in cases of severe obesity.
  • Exercising helps the liver perform its various functions which are important for the body, such as secreting bile, which helps reduce fat in the body, and storing sugar for use when needed.
  • It helps fight laziness, gives energy to the body, and makes it capable of doing various activities during this month. This is done by stimulating metabolism, which comprises chemical processes that produce energy.
    It increases hemoglobin levels by stimulating the production of red blood cells. Hemoglobin carries these red cells and transfers the oxygen needed by the body.
  • It enhances the body’s ability to increase white blood cells, which play an important role in keeping the body healthy. It also helps platelets stop bleeding by stimulating the process of clotting.
  • It strengthens the immune system, which is one of the most important systems in the human body and protects from various mild, severe, and chronic diseases.
  • It increases the efficiency of the digestive system, facilitates proper eating, reduces indigestion, and helps the body easily absorb the nutrients it needs.
  • Daily exercises enhance the body’s ability to endure the hardship of fasting by increasing the strength of the heart and lungs.
    Exercising in groups helps strengthen social relations.

Those who want to exercise are advised to set no more than one hour for exercise, especially if they are not used to exercising on daily basis, in order to avoid stress and fatigue, which may lead to various problems in the body such as weakened heart muscle and very low blood sugar levels.

Simple tips for people who exercise in Ramadan:

  • Eat fruits & vegetables. Try to avoid fatty foods and sugars that are harmful to the body and result in the accumulation of fat.
  • Have carbohydrates and fat-free proteins for iftar, because they help give the body energy and strength and reduce the feeling of tiredness and stress when exercising. It is better to avoid sweets and high calories.
  • Set time for exercising if you can adapt to some exercises in the morning or if you prefer to exercise after a long day of fasting.
  • Take enough liquids at suhoor and iftar: if you want to exercise during the day, drink plenty of liquids at suhoor so you do not feel thirsty.
  • Being unable to drink plenty of water at suhoor and iftar is not a problem for most people who fast Ramadan. However, it is a big problem for those who exercise, because dehydration threatens their lives and reduces their strength by up to 19%. So, it is necessary for athletes to drink a liter or two of water before suhoor.
  • Have enough sleep: this is very important for getting muscle mass. When you suffer from lack of sleep, this negatively affects your health and may lead to weakness and inability to exercise.