Body and mind during Ramadan

The holy month is here which means many people, throughout the UAE, are fasting. It is a common misconception to think you must cut back on all exercise during this time when in reality, whether fasting or not, it’s still important to keep healthy, maintain energy levels and to remain active. Continuing to exercise will help you to maintain mizan or balance which is achieved when our physical, mental and spiritual selves work in unison.

Exercise is Good!

Contrary to popular belief, exercise is in fact good for you while you are fasting; it is both energising and revitalising and can also help to distract you from thinking constantly about food and drink. Furthermore, many people find they gain weight during Ramadan. This is because once the fast is broken, food is consumed in abundance and then sleep overtakes you, causing your body to slow down.

To avoid weight gain and to keep up with your routine, follow these top tips:

• Adjust your fitness goals – if fasting, you will have less energy so don’t commit to over ambitious fitness goals. Instead, strive to maintain your current level of fitness.
• Work out your work outs – adapt your exercise plans to fit around your Ramadan schedule. Plan to exercise when you have the most energy or a few hours before breaking your fast, when you know you can soon re-fuel.
• Consistency over intensity. During the first week, you may feel that your energy levels are not disturbed, however this is not the case. Instead of pushing yourself too hard, you should reduce your exercise regime by 50% and maintain this level for the whole month. Don't burn yourself out and risk losing motivation and energy as this could lead to stopping exercise altogether during the Holy month. 
• Yoga, Pilates and swimming are great choices as they won’t lead to excessive perspiration and dehydration.
• If your goal is to build muscle and train with high intensity, do so after breaking your fast when you can consume a protein-shake immediately afterwards; you must re-fuel your muscles with the correct nutrients to rebuild and recover.
• Listen to your body and don’t push yourself too far. If ever you feel light-headed, stop whatever you are doing.

Smart Choices for a Healthy Iftar

Iftars need not necessarily be associated with over-consumption, heartburn and indigestion. Instead, load up on these healthy options:

• Dates and dried fruits are a fantastic choice when breaking your fast; they are absorbed quickly and are high in carbohydrates, therefore giving you energy, iron to help combat anaemia, and vitamins B & D.
• Juices can help to correct water balance in the body and the sugars provide a quick boost of energy.
• Soup has similar benefits to juices although you should avoid rich, creamy options and choose clear soups instead, which are easy to digest. Lentil soup is an all-time Ramadan favourite and is full of healthy ingredients.
• Yoghurt is known for its cleansing properties and also has great digestion benefits.
• Foul takes pride on both Iftar and suhour tables and it’s easy to see why. It is inexpensive, high in protein, filling and most importantly very energising.
• Fruits and vegetables are fiber-rich and slow to digest so should not be forgotten. If you think you might not be getting enough, a comprehensive multi-vitamin is a good idea.
• Nuts need not be entirely avoided. The body needs fats and nuts contain unsaturated (healthy) fats. Almonds and walnuts are the best options as they have the most positive effect on balancing blood cholesterol which is a big problem here in the UAE.

Follow my advice and stay in shape. Be aware that an entire month of inactivity will cause big setbacks to your strength, fitness and endurance levels, not to mention the motivation and commitment that will be lost without consistency. Make this Ramadan the perfect opportunity to exercise discipline and self-restraint and to detox your body, kick a bad habit or shed a few pounds. 

Remember, it’s all about a lifestyle!

Keep moving...

If you would like help staying active this Ramadan, please visit our website www.ignite.ae