The following post has been featured in Khaleej Times and can be found here.
There are many theories that connect positive mental and physical well being to exercise since exercise is a mood booster. Exercise may provide individuals with a sense of accomplishment and usefulness, which can improve a person’s outlook on life. Exercising releases serotonin in the brain, which may help in coping with clinical depression. Exercise can also help moderate the body’s response to stress, making it have less of an impact on the individual. A consistent sleep schedule may also have a positive impact on the brain and thus improve mood and health.
The decision to exercise while fasting is a commonsensical one and it is important to consider how the body feels as it copes with being in a fasting state. If you feels lethargic or exhausted, whether mental, physically, or both, while you fast, it is a better idea not to engage in physical exercise. If you feel energetic in a fasting state, then you should be okay exercising.
Exercising before Iftar
Health and fitness experts do not recommend exercising before breaking the fast. It is beneficial to delay all intense and strenuous exercise until after iftar. Exercising on an empty stomach can result in feelings of dizziness, low blood pressure, and hypoglycemia. It can also lead to muscle injuries and muscle shedding as the body begins to burn muscle instead of fat on an empty stomach.
If the only time you are free to exercise is before breaking your fast then a short walk beforehand is the most that you should do.
Best Times to Exercise in Ramadan
Before Suhoor
Ideally, the best time to exercise is just before suhoor, before the pre-dawn meal. It is best to drink a lot of water and wait a half-hour before beginning to exercise. The workout should be limited to low-to-medium intensity as to prevent muscle loss.
After Taraweeh
Another good time is to exercise after the taraweeh prayers. You can complete a medium-to-high intensity workout at this time and also incorporate the pre and post-workout meal.
After Iftar but Before Taraweeh
The period after iftar but before taraweeh is the third best option. This is a suitable time for a low-medium intensity workout – but this might be a problem in the UAE since there is only around one and a half hours between iftar and Isha, making it a little more difficult to squeeze exercising in.
After Iftar
The fourth best option is to schedule cardiovascular exercise around a half-hour after iftar is another option for a quick but high-intensity workout – but this should only be done after eating a light iftar meal.
All workouts should be kept between 30 to 60 minutes and cardiovascular exercises should be limited to twice a week. Heavy exercise such as running, swimming heavyweight training etc. should be avoided and light exercises such as push-ups, Pilates, cycling, and full-body stretching are encouraged.
Regardless of whether you’re exercising before or after iftar, if you begin to feel lightheaded, dizzy, or sick, you should immediately stop and rest.
Sources:
http://www.islamicity.org/8479/the-ramadan-nutrition-and-workout-plan-for-success/
http://www.apa.org/monitor/2011/12/exercise.aspx
http://dailyburn.com/life/health/intermittent-fasting-exercise-weight-loss/
