The Month of Ramadan is to devote oneself to spiritual contemplation, self-affliction, and fasting from dawn till dusk. The erratic eating habits during the month discourage any form of physical activity. Careful considerations might ensure a healthy lifestyle through appropriate exercises right before Sehri and right after Iftar. Here, we want to address some recommendations that would help you stay active in Ramadan 2025.
Best Times for Working Out
It is so important that you work out at the right times so you never face fatigue, pain, or dehydration. The two best choices for exercising are:
- Pre-Dawn Before-Sehri: One of the great things about pre-Sehri workouts is that hydration and the restoration of any nutrients lost during the workout occur right after exercising.
- Post-Dusk After Iftar: Just after the breaking of the fast, one may be least cautious and free to do strenuous exercises without being worried about dehydration.
Pre-Sehri Workout (30-40 minutes)
Exercise in the pre-Sehri hours should be limited to low-intensity work; any fatigue would not allow one to make it through the day.
- Stretching/Yoga: Some gentle yoga postures or acid stretching can assist with improving flexibility and circulation.
- Low-Intensity Cardio: A brisk 15 minutes of walking or slow cycling to kick-start the metabolism and get the blood pumping without undue distress.
- Body Weight Exercises: Push-ups, squat exercises, low-numbered lunges, and workouts can all assist with keeping up muscle tone without exhausting oneself.
- Breathing Exercises: Deep breathing exercises help with oxygen flow, thus preparing bodies for the rest of the day.
Post-Iftar Workouts (45-60 minutes)
At this time, one could start with serious training. That is, a high one would do higher-intensity exercise once feeling refreshed after a long fast.
- Strength Training: Working against resistance via weights, resistance bands, or body weight.
- High-Intensity Interval Training: Real fast burn with maximum efficiency in 20 minutes of HIIT.
- Brisk Walk or Jog: Walking or jogging for 30 minutes aids digestion post-Iftar while keeping one in shape.
- Pilates and Core Strengthening: Stabilizing and strengthening the core.
Hydration and Nutrition Tips
- Hydrate Profusely: Between Iftar and Sehri, drink 8 to 10 glasses of water.
- Balanced Meal: Provide proteins, good fats, and complex carbohydrates for slow energy release.
- Avoid Sugary & Processed Foods: They energize and dehydrate much quicker.
- Replace Electrolytes: Fresh juices, coconut water, and hydrating fruits will help replenish the lost minerals.
Last Considerations in Maintaining a Healthy Workout Regime This Ramadan:
- Listen to your body and don’t stress it if it’s not up to it.
- Keep your workouts shorter and higher in intensity.
- Seek to establish consistency rather than sheer intensity.
- Ensure you take in adequate nutrition following your workouts for muscle recovery.
This exercise mentions the exercising before Sehri and after Iftar, which will undoubtedly hold one off healthy in Ramadan – 2025. Properly strategized to ensure a fine balance between spiritual commitment and health, which would make fasting a happier and healthier experience.
