Health guide to be fit during the Holy Month of Ramadan

World: It’s So Simple is a well-being community, offering an online coaching programme rooted in the fundamental principles of mindful connection and self-transformation. The Founder and Coach Rachael, who was born to an Iraqi family and now resides in the UK, understands that Ramadan is a challenging time. It’s So Simple team would like to provide the readers with a healthy guide that will offer elements to listen to your body’s needs. Here’s how to encourage exercise, and smart eating habits and improve your sleep cycle.

Exercise

You might think that during Ramadan, you should be avoiding exercise, so it does not burn you out. However, we want you to nourish your body to the best of your ability during the non-fasting hours to ensure you have the energy to complete both the exercise & your day-to-day activities.

Here are some things I would like you to aim for during Ramadan in terms of your exercise:

• Try to complete your workouts first thing in the morning, when your body is fuelled with the food you have eaten & water you have drunk during the non- fasting period. Not only will it be the best time for you to exercise but it will refresh you for the rest of the day.
• In terms of your cardio, choose a session that gets your heart rate up but isn’t too intense. For example, a power walk, gentle jog, swimming or cycling.

Nutrition

During the hours that you are not fasting, your nutrition must remain as stable as possible.

How to maintain a balanced diet:

• Make sure you eat at least two meals during the non-fasting period.
• Your meals should be balanced & contain lots of protein to keep you full.
• Avoid food high in sugar, try to include some fruit with natural sugars for energy when the fast is first broken. These fruits are best as they are low GI:

• Berries
• Grapefruit
• Apples
• Oranges
• Grapes
• Other ISS-suggested foods with a low GI:
  • Green vegetables
  • Sweet potato
  • Chickpeas
  • Lentils
• When the fast is broken, ensure you hydrate as much as possible ahead of the following fasting day.
• Be aware of your salt intake and make sure it is lower than usual before the fasting period commences as it can stimulate thirst.
• After a long day of fasting, you might feel like you want to treat yourself to sugary, salty or fried foods & sugary drinks. However, now is the time you keep your mindset strong and make sensible choices that will fuel you in the best way. As you have a limited time to eat during the day & provide your body with all the necessary nutrients you need, make the most of the time to focus on your protein and keep a balanced 80/20 approach.

Sleep

During the holy month, sleep is even more important to help form the healthy habits that you take up during the month. It has been said that a decent night’s sleep will help your structure during the hours you may eat & drink during Ramadan so that you can avoid snacking & get the most nutritional satisfaction out of your eating period.

Once your body has used the energy from your food, it will start to consume energy from the carbohydrates that are stored in your body & will also use the fat stored in your body which means you can continue to lose body fat during Ramadan.

Also, read – Ramadan Special: Fasting or Feasting?

Remember at the beginning, you might get headaches from not drinking during the day, or for those of you who drink caffeine, the lack of it might lead to headaches or tiredness. Hydration is key during the non-fasting period.

Ramadan Fitness Health guide 2023 Ramadan Fitness Health guide 2023