How to stay active and fit in Ramadan?
Ramadan is a month observed by Muslims around the world. In this Holy month, with all the changes in your eating and sleeping habits, it can be difficult to stay active and fit during Ramadan. Many people struggle with their fitness goals during this time. The good news is that it is possible to fast, stay fit, and even get regular exercise during Ramadan. Here are some tips to make sure.
Stay away from fried snacks and junk food
One mistake most Muslims commit during Ramadan is to promote the mentality of fasting and congregation. The purpose is not to eat but to improve your general health with a conscious diet. In other words, you also need to look at what you eat during Iftar. Fried foods will interfere with your digestion and further slow down your metabolism thus making you lethargic and unable to exercise. Instead, choose baked, grilled or air fried foods. Some healthy options to try include steamed fish, grilled or steamed chicken, brown rice, vegetables, lentils, whole bread, and lots of fruit. Stay away from empty calories and only look for foods that make you strong on the inside.
Never leave Suhoor
In Ramadan, eating before dawn is a very important part of the day. If you’re going to fast, you’ll need it like fuel to get started. Eating healthy suhoor will not only prepare you for a long day, but it will also ensure that your energy level will not be too low. Also, you must do mindful eating in Suhoor instead of rushing. Set your alarm at least 40-50 minutes before dawn. It will allow you to wake up on time, prepare healthy meal, refresh and eat mindfully.
This is very important if you want to avoid dehydration while fasting. Get as much fluid as possible between Iftar and Suhoor. Plain water is always great, but you can spice it up with fresh juices, protein shakes, smoothies, milk, soups, coconut water, buttermilk, and lime juice. Avoid coffee, tea, and sugary carbonated beverages. When fasting, your body needs more nutritious and natural water resources.
Take a nap to stay active
Sleep is a foundation of general well-being. Therefore, if you are trying to stay active while fasting, it is important to take a 20-minute nap. These naps keep you cool, acting as a battery. At the same time, it’s important not to confuse these short naps with long sleep. Long naps make you more sluggish, which prevents you from being productive during the day.
Walk after dinner
Filling out and having a healthy dinner is very important to keep your fitness level high. Dinner should also be accompanied by hydrating fruits and vegetables to optimise your hydration level. However, you should not go to bed immediately after eating. Take a short walk in the park or walk for about 30 minutes after eating.
Foods in the middle of the pyramid include fish, lean meat, eggs, poultry (without skin), milk, cheese, and yogurt. Eating three servings of meat, fish, or eggs and milk a day will provide protein, minerals (especially iron and calcium), and B vitamins.
Eating too much food causes stomach pain and bloating. Most of people face this common problem in Ramadan. If you must have parathas and pakoras, limit them to once a week instead of daily appeasement.
Here it is. Follow these tips, and you will be able to maintain your fitness while fasting during the Holy month of Ramadan.
9 thoughts on “How to stay active and fit in Ramadan?”
My day is made Dr Amina ! ♥
Thank you Dr Amina for such a great piece of information. I was feeling so inactive in Ramadan?
MashaaAllah very informative, practical and relavant according to the month of ramzan. By eating samosas & pakoras in iftar we make our whole effort of fast equal to zero. So plz follow the instructions of Dr. Amina Hassan. GOD bless u.
Thanku Dr.Amina for
Wow. Appreciate U seriously , very helpful.
Hi… I am here to share my feedback ….I joined amina two weeks before Ramadan and lost five kilos in three weeks✌ still more to go.Now I feel more energetic ♀even in Ramadan jb k phly aesa nhi hota tha… and good thing is that i am enjoying all my favourite food
Very informative article to maintain your health & fitness. I appreciate the time & efforts put in by Dr. Amina for the benefit of the masses.
Thank you doctor & keep up the good work.
I would recommend people to get one on one consultation to benefit even more.
Thank you for this well. Informed article. It will surely help us in having an active Ramadan.
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