Health And Fitness Tips For Ramadan

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Health And Fitness Tips For Ramadan

We're sure you've heard of intermittent fasting by now; if so, Ramadan is a type of intermittent fasting. Apart from the celebratory undertones of Ramadan, one should not overlook the numerous health benefits of fasting that have been scientifically proven. A few of these health benefits are as follows:

  • Fasting cleanses your body of toxins.
  • Aids in the treatment of inflammation
  • Lowers blood pressure and cholesterol.
  • Enhances brain function and protects against neurodegenerative disorders
  • Helps to lose weight by limiting calorie absorption.
  • Improves mental health

However, fasting alone will not keep you fit and healthy. In fact, during this period of drastic change in your eating habits, you will need to pay close attention to your body. This means that you must ensure that you are adequately nourished between Iftar and Suhoor. Here are five more tips for staying strong, healthy, and energetic during a 30-day fast:


1. Never, ever skip Suhoor (pre-dawn meal)

Because you will not get any nutrients during the day from any large or small meals, it is critical to prepare a meal with well-balanced nutrition that includes:


• Complex carbohydrates: These are slow-releasing carbohydrates that help to maintain blood sugar levels and give you a feeling of fullness. Complex carbohydrates include oats, wheat, grains, and lentils.


• High-fibre foods include bran, figs, seeds, potatoes, cereal, dates, vegetables, and fruits, particularly prunes and apricots.

• Protein-rich foods include dairy products such as cheese and yoghurt, fish high in omega 3 and 6 fatty acids (seabass, shrimp, salmon), meats, and beans such as soybeans.


2. Consume fruits and vegetables on a daily basis.

Consume at least 7 servings of fruits and vegetables per day, preferably those with a high water content, such as cucumber, watermelon, papaya, oranges, spinach, or tomatoes. You can either eat them raw or blend them in a juicer and drink them.


3. Make soups as a daily meal for Iftar.

Soups are a good candidate for soothing and warming dishes after a long day of fasting and being on an empty stomach. Soups are easily digested by your body and can provide you with fluids as well as vitamins and minerals.



4. Maintain a high water intake.

Drink at least 8-12 glasses of water per day between Iftar and Suhoor to avoid dehydration during the day. Enough water intake is essential to prevent water depletion in your body, especially since dehydration has a variety of negative effects, such as a constant feeling of fatigue, which regular water intake can alleviate.


5. Workout

• At the beginner level, concentrate on NEAT Movements.

NEAT is an abbreviation for Non-Exercise Activity Thermogenesis, which is a state in which calories are burned through simple activities like standing or walking. Standing up can actually burn up to 50 calories per hour. You can also burn calories by walking more throughout the day, aiming for 10,000 to 15,000 steps per day. In fact, fasting has a distinct fat-burning potential, so walking would have a compelling effect on your body as well.


Beginner to Intermediate: Focus on LESS Cardio

LESS stands for Low-Intensity Steady State; exercises such as running and cycling. It is doable and suited for fat burning in the hour before breaking the fast or Iftar. You can engage in 30-40 minutes of low-intensity exercise such as a brisk walk or jogging outside or hit a treadmill in the gym. Tip: Start the exercise slowly and stay below your maximum level. Do it safely and confidently, and don't push yourself over your body’s limit.

• Intermediate to Advanced: HIIT Training is emphasized.

HIIT is an abbreviation for High-Intensity Interval Training, which is a more intense form of exercise than running and cycling. HIIT for 20 minutes every day during Ramadan is ideal. This should be done in short bursts of 45 seconds of intense exercise followed by 15 seconds of rest. You can get a good workout while burning more calories than LISS and NEAT.

Tip: As with LISS Cardio, it is best to stay within and below your maximum limit. An hour before Iftar, focus on short, high-intensity exercises to ensure maximum fat burning.

So, as long as you maintain a healthy diet and engage in safe exercise, you can fast safely during Ramadan. Staying healthy during Ramadan will make it a wonderful experience to share with your loved ones, as well as all your Muslim brothers and sisters around the world!


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