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The holy month of Ramadan is the perfect time for you to develop healthier habits, as you can actually combine fasting, maintaining a wholesome lifestyle and exercising, to form a sustainable routine even after the month ends.

Although you can't drink water or eat from sunrise to sunset, you can still improve your physicality and mentality. All you need to do is stay active, and follow the steps below: 


The benefits of exercising during Ramadan:
  1. Increasing attention span 

Setting a daily physical routine increases your mental capacity and endurance. It also helps you become more focused, which will direct your attention to the essential tasks of the day.

  1. Sharpening focus

Exercising while fasting helps improve cognitive functions and increase focus without making you feel sleepy or sluggish. The discipline it takes to do this strengthens your mental ability and encourages you to be productive.

  1. Enhancing productivity

Staying active replenishes energy throughout the day. The satisfaction you’ll get from remaining in this state pushes you to be productive and complete the rest of your daily tasks more efficiently. 

  1. Forming healthy habits

Seize the opportunity this Ramadan to build a healthy lifestyle; Maintain a physical fitness schedule and proper nutrition to fill your day with energy and develop sustainable healthy habits for life. 

  1. Maintaining weight

Regular exercising and balanced dieting will allow you to your weight and health. Plus increasing your daily physical activity, by doing housework, and using the stairs instead of the elevator, will keep your weight stable and lower the risk of disease.  

  1. Boosting energy

Exercise increases metabolism, strengthens muscle endurance and lets the body work more efficiently, which enhances your performance in various activities during the month of Ramadan.

  1. Improving sleep quality

Commitment to exercise helps you sleep better, faster and deeper, and reduces your anxiety, allowing you to relax swiftly to get the needed rest for other activities.


Types of exercise you can do in Ramadan:

There are many elements that affect a workout’s effectiveness; personal preferences, physical capabilities, and time of exercises. Here are a few points you need to keep in mind before you begin to form your Ramadan workout routine:  

First, the best time to exercise:
1. Before Iftar 

Begin your workout an hour before Iftar so that you can hydrate as quickly as possible when you’re done. Avoid high-intensity exercises that increase your heart rate to more than 150 per minute, try jogging, walking or yoga.


The benefits of exercising before Iftar:

o It eliminates toxins and increases your body’s efficiency. 

o It stimulates blood circulation, which makes you more comfortable.

o It uses your body’s stored fats for energy, which helps you lose weight. 


 2. After Iftar

The best time to workout during Ramadan is after Iftar, specifically after Taraweeh prayer, as your body has had enough time to digest and absorb sufficient fluids and nutrients, for a swift and smooth workout.


However, you must make sure to:

o Drink enough fluids before exercising.

o Wait several hours, and not rush to exercise with a full stomach.

o Not exceed an hour and a half in the gym.

o Not overburden your body with high-intensity workouts


The types of exercises you can do after breaking your fast:

Anything of moderate intensity, such as conditioning, strength training, running, jogging, or cycling.


Second, how long you should workout for:

Try to keep your Ramadan workouts between 60 to 90 minutes long for no more than 5 days per week. Remember to warm-up for at least 5 minutes before exercising, and make sure to stretch after. 


Third, how to exercise:

Safety first, even in workouts! We all want to make the most of our exercise time, but be careful with each move. Allowing your body to take its time will enhance your muscle memory, and your performance overall, which is the best thing you can do for your physical health this month. 


o Running: out in the open, on tracks, or treadmill in the gym. 

o Walking: slowly, or swiftly, anywhere you can. Use an app to count your steps!

o Cycling: work on your flexibility, outdoors or indoors, just move those muscles!

o Light exercises: such as yoga, meditation to connect to oneself, relieve stress, and increase mindfulness for a most productive day.


How can you stay active in Ramadan?

-Maintaining a balanced diet and adequate fluid intakes to sustain a healthy exercise routine during the month.

-Eating carbs during Iftar and protein during Suhoor will help you stay energized.

-Joining sports leagues to practice different activities such as: The Saudi Sports for All Federation (SFA), the Jeddah cyclist team, Saudi Arabian Football Federation, Saudi Climbing and Hiking Federation