With the holy month of Ramadan fast approaching, Aspetar, the orthopaedic and sports medicine hospital, is offering valuable guidance to individuals who exercise regularly.
While many focus on the physical demands of fasting, Aspetar highlights the importance of understanding the psycho-social and cognitive impacts of Ramadan on those who remain active.
During Ramadan, sleep disruptions and altered biological rhythms due to fasting can lead to increased stress levels, impacting mood and causing both physical and mental fatigue. This can be particularly challenging for individuals who exercise regularly, as they may experience a decline in their reaction time and decision-making abilities, especially during exercise.
Aspetar offers several recommendations to help individuals who exercise during Ramadan to optimise their well-being and performance such as attending mental preparation courses before Ramadan which can equip individuals with coping skills to manage stress and to maintain a positive mindset. Adapting exercise routines to accommodate the fasting period is crucial. This may involve adjusting the intensity, duration and timing of workouts. Also consulting with a healthcare professional or qualified trainer can help individuals create a safe and effective exercise plan and surrounding oneself with supportive individuals who provide encouragement and positive reinforcement can help combat negative beliefs and the nocebo effect.
While further research is needed, some studies suggest that strengthening religious connections and practices during Ramadan may offer additional benefits for individuals who exercise.
Aspetar's Clinical Guideline about Ramadan Fasting and Exercise for Healthy Individuals draws upon over 15 years of research in the sports medicine field. This comprehensive resource provides a wealth of evidence-based recommendations to help individuals navigate this unique period and maintain a safe and fulfilling exercise routine.
The Aspetar Clinical Guideline is available for free download at https://www.aspetar.com/ramadan
