Ah yes, exercise! Exercising during Ramadan is possible and even necessary. Any other thought is just an excuse to not exercise! As it is, in the absence of a regular eating pattern, your metabolism is just looking for an excuse to go on strike.
The best time to hit the gym during Ramadan is either early in the morning (after your first meal of the day) or after sunset (after your first meal post fasting).
However, if that is not possible, which may very well be the case for many, do not fret!
Just take care of one thing: adjust your intensity and timings!
Either adjust the weights you are using or the number of reps. Cut down your timings rather than giving up entirely.
That, coupled with a good eating regimen is no reason for you to lag behind during Ramadan.
Here’s What you need to do:
Nothing can be more important than this one point! Fasting hours can vary from approximately 9-20 hours depending on the region and climate. So increase fluid intake during non-fasting hours to avoid dehydration.
Keeping hydrated is easy spaced out during the day but ofcourse, it’s different in Ramadan. But starting from breaking the fast at sun set and starting it at the next sun rise, it is best to take as much liquid as possible in the form of water, juices, smoothies, teas etc.
Avoids caffeine though as it will only add to dehydration.
First and foremost, when it comes to eating while fasting, avoid over eating when breaking your fast!
Choose healthy cooking methods and eat slow-digesting foods containing grains and seeds.
It’s ideal to break your fast gradually.
For example, begin with dates, water, small appetizers like soups, light salads and yogurt.
Then have dinner in a couple of hours.
Consume whole foods like fruits or fruit juices can also help in digesting fluids and electrolytes.
Take carbohydrates in the morning/pre sunrise. The carbs will give you energy to last outthe day, especially if you exercise!
Last but definitely not the least, rest! While good eating habits and exercise are there to keep you healthy during Ramadan, do not underestimate resting up!
Your body as well as mind needs rest. It is the stimulus your body needs to make physiological changes the rest period is when those changes actually occur. This means that not resting enough can cause a host of issues, which range from overtraining to illness. Because of the added social and religious activities that take place after sunset reduce your ability to sleep more at night, look to take a nap at some point during the day. This may be difficult for some, but finding the time to do some can prove fruitful.