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Updated 01 July 2015

Exercising during Ramadan

Is it safe to exercise during Ramadan? Yes, says Health24’s Fitness Expert Habib Noorbhai. In fact, he says it should remain an important part of daily life.

The importance of exercise during Ramadan

According to him, it is ‘imperative’ that Muslims maintain their exercise routine during Ramadan, and he points out that if you stop exercising for a month it’s equal to losing four months of exercise.

The exceptions

When to exercise

Here are some of Noorbhai’s top tips for exercising during Ramadan:

Terminate exercise immediately when feeling dizzy or nauseous

  • Plan when to sleep and when to wake up
  • Consider naps and shcedule rests as your body experiences more fatigue during Ramadan
  • Have a ‘working lunch’ (since you don’t have to eat), then arrange with your boss to leave an hour earlier at the end of the day.  This will allow you to get in some time for training before you break your fast.
  • Intermittent exercises such as Action Soccer or cricket after sunset and evening prayer is a good way to maintain physical activity and fitness
  • Endurance, plyometrics, speed and agility training should be avoided completely.

Exercise during fasting can be physically taxing. Noorbhai recommends the following guidelines with regard to your diet and hydration during this time:

  • Try to consume 6 to 10 grams of carbohydrates per kg of body weight
  • Eat 1.2 to 1.2g of protein per kg of body weight
  • Your fat intake should be 20 to 30% of your total enegry intake
  • Be sure to drink sufficient fluids to prevent a water deficit
  • Hydrate often during the night, after sunset and evening prayers take along a bottle of water.
Read Habib Noorbhai's full article with exercise guidelines and tips here on FitnessConnect.
 
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