From Friday 28th February, many Muslims across the world will take part in Ramadan; a month to celebrate the Holy Quran and time for spiritual connection. During Ramadan, participants can’t eat during the hours of sunlight – in the UK generally this is for 12 hours a day! It’s common for those taking part to have one meal before dawn and another just after sunset, as all eating and drinking needs to have come to a close by sunrise and Fajr, the early morning prayer.
This is a very important practice in the Muslim community, but it can also be tough on the body to keep going all day at work or school. If you’re taking part, here’s a few suggestions on how you can make it a bit easier if you’re wanting to stay active during this time:
• Stay hydrated as best you can by ensuring you drink plenty of water before fasting begins each day.
• Keep your brain active with non-physical activities during the hours of fasting.
• Make sure you get enough sleep. Try to sleep for at least four hours at night after Iftar, before waking for Suhoor and Fajr – and return to sleep for a couple of hours before getting up for the day ahead if you can.
• Fuel your body. Drinking plenty of fluids, as well as consuming fluid-rich foods, such as fruit, vegetables, yogurt, soups and stews, is very important to replace fluids lost during the day and to start the next day of fasting well hydrated. Salt stimulates thirst and so it’s a good idea to avoid consuming a lot of salty foods.
• Listen to your body. Exercising on an empty stomach can lead to a dip in blood sugar levels and lower blood pressure, which can, in turn, may lead to light-headedness and fainting. Be mindful and accept you may have to lower the intensity or frequency or your workouts during this time.
• Be mindful of the time of day you are look at completing your workout.
• Include plenty of Protein in you diet to help you feel full and satisfied.
By all means stick to the same routine; but instead of striving for PB’s, maintain your current level or even drop slightly to account for reduced energy due to fasting. Progress will not be lost and you’ll soon be back on top form once Ramadan is complete.
If you are a member of Life Leisure and taking part in Ramadan and not planning on exercising, you are able to freeze your membership for free by contacting memberships@lifeleisure.net. We will also have snacks available across our hubs for you to enjoy while you workout from sundown.
Ramadan Mubarak
