During Ramadan, Muslims in all parts of the earth fast from dusk to dawn. On this spiritual journey in seeking God's mercy, rewards, and enlightenment, we withstand hunger and thirst for 11 - 12 hours straight. Perhaps we feel powerless and even unproductive in some ways. Sometimes, we decide to reduce our physical activities because we think that the decision will save our energy. Furthermore, we may also find it difficult to concentrate at work.
However, do you know that there are actually ample ways and methods to stay fit during fasting? In fact, you can even make yourself forget that you are fasting because of the bursting energy and concentration in your body.
In this article, HalalTrip will discuss ways to stay fit during Ramadan fasting. Keep scrolling to get fit!
Why Muslims Fast during Ramadan
First of all, let's begin this article by reminding us about the meaning of Ramadan and its practice. There are Five Pillars of Islam; Shahada (Declaration of Faith), Salah (Prayer), Zakat (Almsgiving), Sawm (Fasting), and Hajj (Pilgrimage). As we have seen, fasting is included in the Five Pillars of Islam. Therefore, during Ramadan – the ninth month that is the Holy Month in the Islamic calendar, we are obligated to fast.
يَا أَيُّهَا الَّذِينَ آمَنُوا كُتِبَ عَلَيْكُمُ الصِّيَامُ كَمَا كُتِبَ عَلَى الَّذِينَ مِنْ قَبْلِكُمْ لَعَلَّكُمْ تَتَّقُونَ
Meaning: O you who believe, fasting is prescribed for you as it was prescribed for those before you so that you may become pious. (Surat Al Baqarah: 183).
Hence, while still being given a body to move and the air to breathe by Allah Subhanahu wa Ta'ala, let's welcome Ramadan with joy while prioritizing the search for forgiveness and the double rewards from Him in this Holy Month.
Read more about Ramadan and its meaning in The Most Awaited Month by Muslims: Ramadan and its Meaning.
The Effects of Fasting on Our Body
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Based to the British Nutrition Foundation, during fasting hours, when no food or drink is consumed, the body uses its carbohydrate and fat stores that are stored in the liver and muscles to supply energy after all of the calories from the foods consumed during the night have been used.
Therefore, sometimes we might feel dehydrated which causes us to experience headaches, lack of concentration, and tiredness when we are fasting. Especially to those who drink coffee regularly.
Hence, fasting actually influence a lot in detoxing our body, removing of kinds of toxins inside our body. It helps cleanse our guts and strengthens their linings. Furthermore, fasting could support weight loss in those who are overweight.
Read more on the 5 Great Benefits You Will Get Through Fasting During Ramadan.
How to Stay Fit During Ramadan Fasting
- A great Suhoor meal is the key
During fasting, we must consume foods that nourish our bodies rather than just satisfy our palate. It is crucial to begin fasting with a nutritionally balanced meal that includes:
- Complex Carbohydrates: Carbohydrates with a slow release that help to maintain blood sugar levels and give you a feeling of fullness. Oats, wheat, grains, and lentils are examples of complex carbohydrates.
- High fiber goods: Bran, figs, seeds, potatoes, cereal, dates, vegetables, and fruits, particularly prunes and apricots, are high in fiber.
- Dairy goods: Dairy goods such as cheese and yogurt, fish strong in omega 3 and 6 fatty acids (shrimp and salmon), meats, and beans such as soybeans are all high in protein.
- Stay hydrated
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Ensuring adequate water intake is critical to preventing water depletion in your body, especially because dehydration has a variety of unpleasant impacts, such as a continual sense of exhaustion. As a result, it is recommended that you consume 8 glasses of water every day. However, you should avoid drinking too much at once because it will produce severe stomach problems.
Aside from water, hydrating foods such as watermelon, cantaloupe, tomatoes, cucumber, and berries can help you stay hydrated. It is best to consume those goods at Iftar so that your body can be rehydrated. Like Iftar, Suhoor should contain hydrating food. Hence, your energy will replenish.
- Make sure to meet your nutrition and calorie needs
Everyone has their own calorie needs, and if you know your calorie needs, then we recommend keeping them fulfilled while fasting. In addition, while fasting, we may be tempted to eat foods that satisfy our taste buds such as junk food, processed foods with savory and salty enhancers, or foods with artificial sweet flavors.
Keep in mind that Ramadan fasting is a form of prayer that trains our ability to control ourselves. Therefore, you must maintain your nutritional needs by regularly eating nutritious food such as vegetables and fruits rather than foods that only satisfy cravings. You might want to add some supplements and vitamin tablets to stay fit.
- Maintain a good sleeping schedule
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Many people do not know that sleep greatly affects the quality of fasting. We must keep in mind the significance of sleep for muscular healing, metabolism, and cognitive function.
With the special prayers that we conduct during Ramadan, our sleeping time might be less than usual. Therefore, it is recommended to plan out your sleeping schedule during Ramadan especially when we have activities to do in the daytime.
Try to spend less time online by prioritizing reading the Qur'an before sleeping. You must at least get 6 to 7 hours of good sleep during Ramadan. Therefore, you can get up fresh and be more energetic during the daytime in doing your activities, such as working or studying. By doing this, you can notice an improvement in your concentration and cognitive function.
- Maintain light exercises
When fasting, we must keep our exercise routine. Exercising during Ramadan increases your metabolism, trains your muscle, and also your body's flexibility. You can actually do simple stretching exercises and yoga movements to maintain body flexibility during Ramadan.
In short, exercising makes your life easier. Therefore, do not skip your exercise routine during Ramadan because it can be done before your Suhoor meal and after your Iftar meal.
Here are 3 light exercises you can do during Ramadan fasting according to Fitness First:
- Beginner: Focus on NEAT Movements
Non-Exercise Activity Thermogenesis (NEAT) can be done by just walking.
- Beginner to Intermediate: Focus on LISS Cardio
Low-Intensity Steady State (LISS) can be done by a brisk walk, jogging, running, or cycling.
- Intermediate to Advanced: Focus on HIIT Training
High-Intensity Interval Training (HIIT) is short bursts of 45-seconds intense exercises followed by 15-seconds rests.
- Focus on the purpose of Ramadan
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It is important to remember the meaning and reason why we are fasting during this Holy Month of Ramadan which happens only a month a year. At this time, our focus should be on attaining spiritual enhancement, instead of physical.
In this special moment, we can conclude that body and spirituality interconnect. Therefore, take good care of your spirituality as well as your body so that your body and mind are in harmony.
Those are the six ways to stay fit during Ramadan fasting. If you find yourself exhausted during Ramadan fasting, then give these tips a try and you will find yourself in a better shape and mind throughout the month.
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