“...Allah intends for you ease and does not intend for you hardship”.
- (2:185) Surah Al-Baqarah, The Quran
Some of that ease is one of Ramadan’s goals: staying fit!
It is well acknowledged among Muslims that Ramadan is not only meant as a religious discipline of the spirit, but also as a tether to desirous excess and bodily imbalances. Purifying the body and soul is dependent on one another in Islamic philosophy.
Fasting is said to boost cognitive function and prevent neurological disorders. It may enhance memory and reduce stress. Fasting is effective in weight loss and the stabilization of sugar levels in the blood. In spite of these and many other scientifically proven health benefits that it has, fasting alone isn’t enough to stay fit and healthy during Ramadan.
Here are some tips on how to make the best out of your fasting and stay fit during Ramadan!
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With all the changes Ramadan brings to your sleeping and eating habits, it becomes more important to know how these changes impact your mind and body. Habits are to some extent the constituents of our lives, so much of what we do, we do by habit.
Ramadan is and always will be the best opportunity for anyone willing to break free from old bad habits! For some Muslims, Ramadan is almost a whole new lifestyle. Take advantage of this period to create new good habits by overcoming the old bad ones. Create good eating habits, good sleeping habits, and manage your time more efficiently, for these are the goals of Ramadan.
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'We are people who do not eat unless we feel hungry; and when we eat, we do not eat to our full'
- Prophet Muhammed (PBUH)
For any Muslim, and perhaps for anyone who is not, the best way to start eating right is by focusing on what the body needs. If you cannot keep excess within control, then better stay away from it. During Ramadan, people may lose track of good nutritional habits. Many fail to resist the temptations of a generous iftar table. So it is very important to keep in mind that even with all that hunger, ‘stuffing your face’ is not what you want to be doing during Ramadan.
Just look for balance! Do not weary your digestive system, focus on the nutritional building blocks of growth and repair: Carbs, vitamins, and minerals…etc.
“eat and drink, but waste not by excess, for Allah loveth not the wasters.”
- (7:31) Surah Al-A'raf, The Quran
Avoid being dehydrated! Avoid the too salty and high sugar foods, eat more fruits and vegetables, and of course, drink water!
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Some of the changes will happen in your workout schedules. Your fitness plans must now be well adapted to Ramadan. You need not expect to maintain your usual program, some slight changes won’t hurt, and it is only one month! Regardless of how intense your workout is, it is highly recommended that you exercise after iftar when both the body and mind have recovered their energy.
If you like to exercise before iftar, then make sure you keep your training intensity at moderate levels, take longer breaks in between sets of workout, and focus on foods with slow-release carbs like fruits, vegetables, and dairy for more sustained energy levels.
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Pay attention to your sleeping habits! You may eat well, but if you don’t sleep well, you’re not doing well. Keep a close watch on your sleep cycles and optimize your sleeping so that your body can repair and restore energy.
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The health of your mind is no less important than your body’s. Meditation is one way to look after the health of your mind. Pick a time of the day and connect with your inner world. For a Muslim, meditation can mean finding a way to have one’s mind resonate with the words of Allah in the Quran or during prayer.
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Experiencing Ramadan to its fullest is often a trigger to dedication and perseverance. If you can bear the positive changes and have the ability to carry on after Ramadan, then you have achieved one of Ramadan’s goals. Certainly, you can fast any time after Ramadan, and this is a great way to have your mind and body recall the energy of Ramadan.
