It is safe to exercise during Ramzan, provided you follow it at the right time and keep the intensity low to moderate. Here are a few pointers to strike the right balance:
Low intensity cardio execise like walking or cycling helps in burning calories and improves stamina.
Low intensity resistance training is recommended if that is a part of your usual routine. It helps maintain your muscle strength.
Full body stretches help improve flexibility and also aid in detoxification.
Floor exercises such as free squats, abdominal crunches, push ups and calf raises improve your body tone.
Yoga and meditation help in detoxification.
Low intensity group classes help burn calories and is high on motivation.
Time the duration of exercise between 20 to 40 minutes.
Don’t exercise when fasting. Exercise either before the meal for Suhoor or after the Iftar meal. Exercising during the fasting phase weakens muscles.
Avoid high intensity exercises such as high speed running, steppers, lifting heavy weight and high intensity group classes as it can lead to joint or muscle injuries and complications including low blood pressure, hypoglycemia and dizziness.
Diet recommendation
Include foods which release energy slowly such as grains, barley, wheat, oats, millet, semolina, beans, lentils, bran, green peas, apricots, prunes and almonds.
Avoid big meals and try to spread it over the course of the day. Most importantly, eat slowly.
Drinking prune juice regularly helps avoid digestive problems.
Make sure you drink 35ml of water per kilo of your body weight.
Avoid fatty foods such as deep-friedsnacks, red meat which cause acidity and digestive problems.
Ensure a good intake of protein after exercise.
Dr Arun Kumar is the fitness head at Snap Fitness