It’s the blessed month of Ramadan and comes with it so many opportunities to better yourself mentally and physically. With the current pandemic we are all trying to stay socially distant while practicing all the safety precautions. You would think that everyone is taking advantage of this month by being socially distant with more opportunities to be and stay active, but as I talk to colleagues, friends and family I keep hearing the excuse, ‘the gyms are closed, and I have nowhere to work out anymore!’ Of course the motivator inside me has to ask, ‘is the gym the only place you can get active?’ You would be surprised to hear that lots of people don’t think of working out besides in the gym, but everyone must keep their options open and get creative, even while still staying safe.
When it comes to working out while fasting and no matter what anyone tells you, there is no one-size-fits-all approach to it. Each and everyone’s body is different, and we all react and respond to fasting differently especially since we all have different routines, timings, family obligations, work and other demands so the most important thing to remember is, listen to your body and act accordingly. Keep in mind that Ramadan is not a time to push yourself or to break personal records, the goal and challenge is maintaining your health with a more deep focus on your mental and physical strength. If you do not work out and are thinking of kickstarting it now, start out with light cardio and stretching because Ramadan is not the time to push yourself but to rather to take care of yourself.
For us active people, maintaining muscle is somewhat one of the biggest challenges of this month but keep in mind that it is only one month, and if you are eating and moving well, then you should not have a problem with losing much muscle mass. So here is the million-dollar question I am always asked during Ramadan, ‘when should I work out?’ Personally, I suggest following the below guidelines:
If you are looking to maintain your muscle, keep the cardio to a maximum of 2-3 times a week and only after breaking your fast. It is crucial that you eat well to maintain the muscle as well as refraining from fried, fatty and sugary foods. Also try to limit fasted work outs. If you are looking to lose weight (which will most probably be a combination of muscle and fat), try light cardio 4-6 times a day for 20-60 minutes right before breaking your fast or more intense cardio after. It is also crucial to eat well and to stay away from the “unhealthy” foods.
If you are looking to gain muscle, avoid fasted work outs and aim for the most ideal timing which would be right before sunrise and before your suhoor meal as your body can recover better and build muscle while you sleep. Don’t forget to focus on your protein intake.
If you are looking to generally maintain your health and be active, the best time would be after Taraweeh prayers when you have already refueled with a post-Iftar meal before going and took your time to digest while prayers finish before hitting the gym.
Keep in mind that studies show both positive and negative effects on our health with fasted work outs, so it is critical to listen to your body, but for scheduling purposes, if you only have time during the day, make sure you don’t exceed 30 minutes of a fasted work out unless right before Iftar. If you are not sure about your body and what is telling you, try to start with a small amount of time and gradually increase the time. Happy fasting and stay safe!
• The author is a wellness advocate and influencer @keys2balance.
