Dr Nighat Arif, medical advisor for community fitness app, Her Spirit, and resident GP on BBC Breakfast shares her top tips on how to stay active and healthy during Ramadan.
“Exercise is encouraged during the month of Ramadan as it has a positive health benefit. However, it’s important to focus on the right kind of exercise and the time you do it should be chosen carefully. With a fasting period between sunrise and sunset, it can be a challenge to balance refuelling with your activity levels, so it takes a bit more planning,” she said.
1. Try exercising just before iftar (breaking of the fast) or between iftar and suhoor (pre-dawn meal) so you can eat and drink after you exercise and replenish and rehydrate your body. If you join a fitness app like Her Spirit, you will have access to replays of live classes which means you can exercise around your own schedule.
2. If you do want or need to exercise while fasting, start at a lower intensity than usual and see how you feel and then build up. Listen to your body and stop if you feel at all dizzy or faint.
3. Aim to maintain your fitness rather than hit new intensity goals. If you want to try something new, add something in that is low intensity such as Pilates or Yoga or even a gentle swim. It is also a good time to prioritise strength training which you can do at a low intensity but still improve muscle function.
4. Making sure you get enough sleep and rest days between sessions will be more important than ever during Ramadan
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5. Eat healthily to fuel exercise. Limit refined sugars (which is recommended anyway during Ramadan as it regulates energy levels). Also, avoid processed, fried and salty foods which can dehydrate you. Instead, choose complex, slow-release carbohydrates, protein and fresh fruit and vegetables.
6. If your fitness levels don't seem the same as usual, don't worry! Being consistent and enjoying the exercise you do is far more important. It will be easy enough to get into your usual routine once Ramadan is over.
Her Spirit’s mission is to inspire every woman to become fitter, stronger and healthier. Its 22,000 members are part of a supportive community and receive personalised coaching through a mix of live digital classes including HIIT, yoga and indoor cycling and in-person challenges such as wild swimming events.
