For those who aim to maintain or improve their health and wellness, Ramadan can be a metabolic challenge as limiting damage must be considered to reduce the risk of suffering health-related problems through the entire period and thereafter. This is very much true when Ramadan happens to fall on scorching summer months.
As many of us know, life during daytime moves at a slower pace during Ramadan, and then changes totally at night once Muslims break their fast. When they relish iftar and start eating and mingling with family and friends, they feel more vigorous. Put in mind that Ramadan should not be used as an escape from exercising since it is very important that physical activity is done during this period. The absence of it and a regular eating routine, one’s metabolism will slow down gradually, preventing the body from operating at its optimum level. This is can cause abrupt weight gain!
So when is the perfect time to go to the gym?



Due to an unsettled body-clock, following your usual routine may be challenging, but the best time to exercise during Ramadan is either very early in the morning after your last meal or after your first meal at sundown making your metabolism kind of normal. During Ramadan, muscles should be maintained, rather than grown. The time is not fit for you to dare yourself.
During this month, the ideal, gentle exercises are walking, cycling, and yoga. Know that moving your body while fasting is alright. So don’t fret!
Maintaining a diet that supports an active lifestyle may be the hardest trial, with Ramadan’s fast-and-feast nature. But, the secret to staying fit is water, rather than food. During sundown, when you are already permitted to drink up, hydrate yourself first because this is the key for your metabolism to endure the physiological strain brought by fasting. The suggested dose is 3-4 litres of water, depending on your level of exertion. The sufficient amount for maintenance is four to five small meals after the fasting period. Eat a large meal before sunrise and fasting, then break the fast at sundown. Eat again at around 9:30 p.m. and a meal before bedtime at around 11:30 p.m.
Without your personal decision to eat anytime, you should discipline yourself in choosing what to eat. Make sure that your meals contain protein that can be digested easily, and according to your body structure goals, some complex carbohydrates and essential fats. Pursue an intense workout with a natural whey or shake that is soy-based with essential fats, a piece of fruit, and some nuts.
Eat some hearty foods like eggs, grilled vegetables, wholemeal toast and coffee, then proceed to your workout. Not everyone could digest that amount of food and then do intense workout, so obey your body and do what suits it best. Learn to be smart in choosing your food because over-indulging during a time of feast is easy with a variety of appealing foods available.
During Ramadan, proper nutrition and exercise should not be prevented. As it requires discipline and control, it can be very challenging, but that’s included in celebrating the essence of Ramadan.

Stay tuned for more tips on staying fit this Ramadan!