Exercising during Ramadan

How to incorporate exercise into Ramadan

With Ramadan approaching in a few days I was asked what should we as Muslims do in regards to continuing an exercise schedule.  My response isn’t just for Muslims but all those who may decide to partake in the observance of Ramadan or a fast of their own. Here are a few tips that may help you get through.  Exercising and fasting can go hand in hand with a little common sense. This doesn’t mean to go and run 3 miles or bench press more than you normally do.  See the body is a complex machine that requires consent movement in order to continue to function as we would like for it to. Blood circulates through the body via the veins and arteries as a direct result of the pumping of the heart.  The other system at work is the lymphatic system, which is a series of nodes and ducts that are placed throughout the body, most of them are in the neck, arm pits chest and groin. The lymph system carries waste to the center of the body where it can be eliminated.  This system doesn’t function based on the heart but on muscular movements.  I say this to say take up activities that will stimulate muscular contractions. Things like push -ups, sit ups, leg lifts, walking stretching and deep breathing. If you are able to this could be done before you break the fast, this way you can replenish your body when you finish with the exercise.  However if you have the time to exercise after breaking the fast this would be better.  Studies show that fasting before exercise increased fat utilization and lowered the rate of carbohydrates stored in the muscle.  This however did not apply to those who fast lasted longer than 24 hours.  Also a study I found in the Journal of Nutrition stated when 2 groups were fasting, one just a weight loss group and the other an aerobic group were compared. It was found that both groups lost weight but the group that was aerobic lost weight faster.

In saying all of this I recommend to those of you who were engaging in regular activity before Ramadan, it should be ok to exercise during your fast however I recommend you take it easier than usual, train shortly before you break your fast or a while after. Those who have not been exercising on a regular basis but want to start, you should take up light exercises like stretching, walking up stairs things of that nature and gradually increase the intensity and perform them shortly before or after breaking the fast. Allah wants all to be healthy and fasting should not be a hardship or stressful. May Allah guide and bless us all.