Physical exercise during Ramadan

Many people who exercise or who are concerned about their physical fitness find themselves wondering how and when to continue their fitness programme during the month of Ramadan. They find it difficult to exercise during Ramadan, but it is important to note that this is also a month of patience, sacrifice — and exercising during Ramadan is purely mind over matter. The most important thing to do this month is to continue to exercise.
During Ramadan people might not be able to improve their fitness; they should at least try to maintain it. But is it safe to exercise during Ramadan? Yes, if you follow the exercise prescription guidelines.
The importance of exercise during Ramadan
There is research showing that fasting for 30 consecutive days without exercise can result in a regression of strength and fitness. If you stop exercising for a month it is equal to losing four months of exercise.
Intensity of Exercise during Ramadan
During Ramadan, reducing the intensity of the exercise will allow you to stay consistent in working out without over taxing your energy reserve. If you normally run, reduce to a speed walk. If you lift weights using 12 lbs, use 8 lbs, and if you normally workout for an hour reduce your workout time to 30-45 minutes.
Take care if you suffer from any chronic diseases, injury or complication, in particular, people with type 1 diabetes should not exercise at all, as this can upset their glucose levels profoundly. Type 2 diabetics, however, can continue to exercise at a low-intensity level, but for a maximum of 30 minutes.
When is the best time to exercise during Ramadan?
The best time to do a weight-training workout is NOT while fasting because exercise in empty stomach is dangerous and unacceptable. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly.
The best time to weight train during Ramadan is after taraweeh prayer at night. This will ensure that you will have several meals and plenty of water in your system before going to the weight training. If this is too late then the next best time to weight train is about 1 hour after iftar before taraweeh prayer. You could do a short but intense 30 minutes workout.
The best time to do cardio work for maximum fat loss is before suhur (sehri) but most people will not want to get up at around 3:30am and do cardio! If you can pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee, tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill.
If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a “light” iftar.
Recommendations

• Do exercise what you can, when you can, to maintain consistency throughout the month.
• Pay attention to your energy level during the first few days of Ramadan and find a time that works for you. Whatever time or day or night your energy level allows you to expend extra calories without becoming fatigued is the best time of day for you to exercise.
• Intermittent exercises such as football or cricket after sunset and evening prayer is a good way to maintain physical activity and fitness
• Endurance, plyometrics, speed and agility training should be avoided completely
• Terminate exercise immediately when feeling dizzy or nauseous.
• Before start any exercise, please consult with qualified, skilled and experienced Physiotherapist (Exercise Specialist) who can assess and understand the demand of your body and set up appropriate exercise prescription with appropriate instructions to avoid any complications or harm of your body.

The article is compiled by Dr. Dolilur Rahman, Senior Consultant Physiotherapist.
E-mail: [email protected]