Fitness Training
The holy month is upon us, and we’ve put together some useful tips to keep you feeling in tip-top shape.
During the month of Ramadan, balancing health and spirituality while fasting can be challenging, especially with long hours without food or water. However, with the right approach, it’s possible to maintain your energy, stay active, and prioritize well-being while observing the sacred traditions of Ramadan.
Here’s how you can maintain your health and fitness throughout this month of self-reflection and community, with expert tips straight from some of our trusted athletes!
We begin with Jordanian basketball star Lilyana Abu Jbarah, who gave us some of her best habits for staying focused on during Ramadan:
- Hydrating well: Drink plenty of water between Iftar and Suhoor, and aim for at least 8 glasses of water (2 liters). You can also consider drinking herbal teas or adding electrolyte-rich drinks (such as coconut water) to replenish lost minerals.
- Prioritize sleep: Sleep is critical to maintaining your health, energy levels, and overall well-being during the month.
- Eating balanced meals: During Ramadan, you eat two main meals: Suhoor (pre-dawn) and Iftar (after sunset). It’s important to ensure these meals are well-balanced to keep your energy levels high throughout the day.
As for fitness athlete Amin Attallah, he discussed maintaining your level of fitness by:
- Going for a daily 30-minute walk: Regular walking helps counteract the sedentary lifestyle that can develop during Ramadan, maintaining your overall physical fitness and supports with your muscles, joints and cardiovascular health
- Limiting your sugar intake: While it’s tempting to indulge in sweet treats, especially during Iftar, limiting your sugar intake helps maintain a steady level of energy, avoid overeating, and support digestion.
- Going to the gym: Having an exercise routine during Ramadan, including going to the gym, can have numerous benefits for both your physical and mental health, like maintaining your muscle mass, strength, and endurance.
And last but certainly not least, in rally champion Shaker Jweihan’s book, you need to:
- Increase your dates intake: Dates are one of the most popular foods consumed during Ramadan and that’s because they are rich in nutrients, a quick source for energy and help regulate your sugars.
- Listen to your body while training if you’re fasting: as important as it is to stay active, but it’s also important to give your body a break especially if you felt like its needed.
Ramadan is a time of spiritual reflection and physical discipline, but it doesn’t mean sacrificing your health and fitness goals. Remember that balance and moderation are key and approach Ramadan with mindfulness and care for your body, which guarantees you’ll experience both physical and spiritual benefits throughout the month.