As I have already mentioned in my earlier article on Eating healthy In Ramadhan, Islam is a complete religion, encompassing all aspects of life. Ramadhan may be a month of spiritual enhancement, but there is no reason to abandon our routine of physical exercise (assuming we have been doing it regularly of course).All it involves is some adjustment to the time we schedule the regime.
When then is the best time to workout? Obviously it makes absolutely no sense to exercise in the morning if that was your usual routine.The dehydration and hunger that sets in post exercise will only be detrimental to your fast. The best time for a workout would in theory at least be just before suhoor/sehri(pre dawn meal).Where you would be able to rehydrate and refuel post workout. However I can totally understand if this is not a feasible idea for many people. Other options would be to workout 30mins prior to iftar. Then again some may find themselves so exhausted towards the end of the fasting day and in no state for physical exertion. Another alternative would be to have a light Iftar, rest after solat Maghrib, then workout just before solat Tarawikh.
Suggested workout routine is to alternate aerobic activity on one day with muscle strengthening activity the next day.Aerobic activity will make you breathe harder and heart beat faster,hence increasing your heart and lung fitness.Examples include brisk walking,dancing,cycling,jogging,swimming. Muscle strengthening activity increases bone strength and muscular fitness.This should involve all major muscles in our body.Examples of such exercises include resistance exercises such as push ups,pull ups,sit ups,squats and lunges.Pilates is a good form of muscle strengthening exercise,although fast paced pilates can act as cardio/aerobic workout too.
Know your limits. At the end of the day, it is essential to be aware of your own limits, listen to your body, do not persist on working out if physically exhausted. Modify your routine to suit your physical state.
Remember to rehydrate and refuel after your workout. Avoid sweet drinks and fatty, deep fried food.
Seek expert advice if in doubt. For those on medications, please get medical clearance.
Ramadhan is a month for spiritual growth. Our activities should be modified to centre around our Ibadah. InsyaAllah by staying physically fit, we will be in better shape to perform our spiritual obligations.
Dr S Rizalina
