WHY YOU NEED TO KEEP EXERCISING DURING RAMADHAN

exercise and Ramadhan

Ramadhan is a practice that sees all Muslims across the world fasting and praying. During this period the requirement is abstinence from food, drinking, sex, smoking etc. between dawn and sunset. While there are so many spiritual benefits of this practice, we cannot overlook the many physical benefits that come with the practice of fasting and exercising during Ramadhan





TO WORKOUT OR NOT?

Exercise and Ramadhan

A human body can use up either stored or consumed energy. However, there are so many myths surrounding this idea of fasting and training.

MYTHS: If you don’t eat any breakfast, you won’t have energy to exercise.

FACT: After eating food will stay up to 2 to 5hrs in the digestive tract before being converted into a source of energy.

Nutrients are absorbed in small intestines after 6 to 8 hours of eating. This means we need to have a rethink about this mentality of eating to get energy to move or train. Unless its easily absorbed drinks like water or glucose, food cannot be used as an energy substrate

The reason why we think we must eat to have energy is because we have created a high carb and high sugar dependent society which runs on glucose as the source of energy. It’s an addiction to the sugar rush.

WHAT WILL HAPPEN IF I STOP EATING?

  • The body will breakdown glycogen as an energy substrate
  • The blood glucose will drop.
  • The body will shift its energy substrate to subcutaneous fats.

IS IT SAFE TO EXERCISE?

According to Dr. Fadhil of Dep sports medicine GHC light to moderate exercises are safe while fasting, however high intensity and high volume may lead to fatigue due to the dependence on anaerobic system which solely depends on glucose as an energy substrate

If you have been sedentary, here are things to note:

  1. Start low, go slow!
  2. Aim to stay physically active!
  3. Incorporate physical activity into your daily routine e.g. taking stairs instead of lift and walking instead of driving.

If you are active: Continue with your physical activity but don’t increase your level. Always listen to your body and modify accordingly.

WHEN IS A GOOD TIME?

Exercise and Ramadhan

Training time depends on personal preference, however there are some advantages of training certain times. In the morning looks like a good idea since you still have energy from a pre-fast meal. {Suhoor}, however you will experience dehydration from lack of water. Evening seams ideal also because you will have an opportunity to refuel and rehydrate sooner. (1)





CONCLUSION NOTE

  • Always hydrate well after breaking your fast
  • Take in enough electrolytes through salty water, coconut water and leafy vegetables.
  • Avoid breaking your fast with junk food and choose nutrition dense foods for recovery.
  • Minimize intake of caffeine to avoid predisposing your hydration

For more information on health and wellness click on this link (2)

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