It is very surprising that during the month of Ramadan, some gain weights rather than lose it. Ramadan is regarded as the perfect time for Muslims to work on willpower and practice gratitude and it has lots of benefits attached to it. The common question during this period of Ramadan is: Should you exercise during fasting hours? And What kind of exercise moves help you stay fit during Ramadan?
With only around 8 to 6 hours of non-fasting hours, you might think it’s impossible to work out. There is no right or wrong way to exercise during Ramadan, it depends more on your tolerance level. However, light exercise is the best option when fasting.
To cope well with fasting, you might want to stay away from your usual intensity workout. Although this doesn’t mean you can’t have the same exercise schedule. But it is best to keep it light and not overdo it.
What Is The Best Time To Do Exercise In Ramadan?
It is not impossible to work out during Ramadan especially in summer. Ideally, you can benefit from exercise during Ramadan. However, before incorporating exercises into your routine, you should know the best time to exercise.
- Before suhour (pre-dawn meal): This is ideally the best time to exercise during Ramadan. After your meal, it is best to drink lots of water and wait an hour before exercising. The exercise should be light.
- After iftar: This is another great time to work out really quickly. This should only be done after eating a light iftar meal. The workout should be kept to 30 minutes and not overdo.
- After Taraweeh: Another really good time to exercise is after the Taraweeh prayers. You can go for a medium to high-intensity workout.
9 Lightweight Exercise Moves to Keep Fit During Ramadan
Experts recommend that those who are fasting exercise for 30 minutes before iftar so you can have your workout snack and fast-breaking food at the same time. You can also choose to work out after you break the fast and have something to snack on after. However, it is important to go easy on yourself regardless of the time you choose to work out. So here are 9 lightweight exercises that keep you fit during Ramadan.
1. Walking Or Jogging
A slow and moderate exercise is advised during fasting. So we recommend a simple warm-up exercise like walking and slow jogging. Walking has less impact on your body than an intense machine workout, it encourages your body to burn fat for fuel and also has remarkable health benefits.
For body and mental relaxation, stretching is the perfect exercise for you during the holy month of Ramadan. Stretching is worth investing your time in for 30 minutes of your day to make you healthy and active.
The squat movement helps you come close to your usual workout routine without overdoing it. This exercise is relevant to our everyday life. Sitting down and standing up takes almost the same effort hence this should be lightweight enough. It works with all the big muscle groups in your body thereby helping you burn fat.
4. Row Or Lat Pull
Rows and lat pulldown are really fantastic ways to exercise your body during Ramadan. It is a great exercise for the upper body strength (lower back and arms).
5. Bird Dog
Bird dog is a full-body movement that requires strength and stability to archive hence it should be done after breaking your fast. It helps improve the strength of your legs. If you are a beginner then it’s best to start with the simple dog bird exercise.
6. Side Leg Lift
Side leg list is a simple lightweight exercise that helps you build hip and glute muscles. You can perform this exercise sitting or lying down and it can be done at any time of the day.
7. Chair Squat
Chair squat is another lightweight workout you can incorporate into your daily routine during Ramadan. Stand in front of a chair with your feet shoulder-width apart then push your hips backward, bend your knees and lower yourself slowly to sit down on the chair. From sitting, lean forward at the hips with a straight back, push down into your heels and stand up straight.
8. Core With Single Leg Lower
Core with a single leg lower is the perfect exercise if you are short on time. It is a great way to build your lower body and core strength at the same time. It is also a great move to get a flat stomach. Use a mat that will enable you to enjoy it even more. Both legs are in the air bend at 90 degrees and one stays frozen while the other one tries to reach the ground. It is important to keep the lower back on the mat during this period.
9. Side Lying Hip Abduction
This is an effective way to train your lateral glute muscles. Your hip muscles are just as important as every other part of your body and it’s light enough to help you burn fat while you fast. This is a great workout during Ramadan especially if you sit all day.
Most people believe that exercise is not important during Ramadan however this can lead to easy weight gain. But moderate physical activity during Ramadan is a more healthy practice compare to intense workouts. It helps keep control over excess body weight that can be gained during the holy month of Ramadan. Above all, you should ensure to eat a balanced diet and take an adequate amount of liquid as well.