It’s that time of year again—Ramadan has started, and everyone wants to know how to stay fit without getting exhausted. We know it is incredibly hard, given that our Iftar tables are filled with fried foods, but with a little positive attitude and determination, your body will thank you the entire month.
Here is how you can fast while working out and stay fit the smart way.
Important Tips for Working Out in Ramadhan
If you want to stay fit, you’ll have to work out; it’s the ultimate cheat code; like it or not. Here are some important tips that will make the workout process easier for everyone (yes even the lazy ones!)
- Do strength training in the day, but keep the cardio for post iftar. Limit the cardio to twice a week too
- Train at a lower intensity during Ramadan or try brisk walking.
- Break your fast with light food such as coconut water and dates
- Drink plenty of water (at least 8 glasses) between Iftar and Suhoor.
- Go for a 30-minute daily walk to support your muscles, joints and overall physical fitness.
Disclaimer: Be realistic though! It is ok if you can’t work out with the same intensity as before. Just focus on consistency and your internal health rather than the aesthetics.
If you are struggling to plan an exercise routine, we would suggest that you opt for pre-suhoor or post iftar timings. You can try waking up in the first half of the night, and do cardio and workout before having your suhoor.
You can also go for the post Iftaar option, but remember that you might not be able to work out as effectively due to fasting the whole day. In such a case, opt for low intensity exercises like squats, lunges, push-ups, planks and burpees.
Read More: Simple Ways to Boost your Workouts
Exercises You Can Opt For In Ramadan
Now, I will actually advise you to skip your usual weightlifting and instead do more easygoing exercise. Here are some exercises you can do without compromising your health in any way:
- Cardio Exercises
- Strength Exercises
- Yoga and Stretching
- High-Intensity Interval Training
Other Activities You Can Do To Stay Fit
Apart from the typical workouts, you can also go for other activities that will not only keep you physically fit but also mentally present. Here are some suggestions for that:
- Swimming
- Light Jogging
- Yoga
- Paddle
- Cricket
- Cycling
What to Include and Avoid in Your Diet
Try opting for fruits with natural sugars so that your body gets nutritional water. We would suggest that you add a palate filled with carbs and eat meals like whole grain rice, quinoa, beans, lentils and sweet potatoes. On the other hand, avoid eating added refined sugars, salty food and fried food (yes, the polar opposite to what we are used to).
To conclude, let me remind you that it’s ok to struggle. Rest easy, play around with your training times and training styles and you will find what works for you.
Wishing you a blessed and healthy month ahead!
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