A Simple Health and Fitness Routine For Ramadan
My niece Fauzia is a very fit Muslima who maintains her health and well-being while juggling her life as a busy wife and mother, alhumdulillah. So I asked her to share some simple ways for us to keep to a health and fitness plan during Ramadan.
Simple tips for a healthy Ramadan by Fauzia
The beautiful and joyous month of Ramadan is upon us, and oh, how it has been missed! I love everything about Ramadan; the holy month brings so much spiritual upliftment and a wonderful atmosphere.
I can assure you that there is no better detox plan than fasting for the pleasure of Almighty Allah (SWT).
I know being healthy and fit is probably the last thing on your mind, due to Ramadan being a month of reflection and plenty of ibadah.
However, you can try to keep it simple if you would like to maintain all the hard work you put in through the previous months. So how can you maintain a healthy plan during Ramadan?
For Suhoor
Try to have low GI foods and things that will keep your tummy full for longer, and give you energy. For example:
Oats
Bananas
Dates
Whole-wheat bread with peanut butter
Almonds
Avocado
Egg whites
Date smoothies
Banana smoothies
For Iftaar
Here in South Africa, savouries like pies, samoosas etc., as well as haleem - the barley and lentil soup most have come to love, is a staple at iftaar time. That is all fine! However, try to limit yourself to two savouries a night, and bake the savouries, rather than fry it.
Also, you will find that the heavier and greasier the meal, the quicker your tummy starts filling up, and that can cause indigestion and tummy aches! Have meals that are rich in protein and are healthy such as:
Grill chicken/fish
Fillet meat
Tuna
Salads
Baked potato
Brown rice
Don't forget to always drink plenty of water during suhoor and iftaar times to keep yourself hydrated. Don't worry about being too hard on yourself during Ramadan when it comes to diet, you can reward yourself with a little chocolate or dessert when you feel for it, just remember everything in moderation.
Staying Fit in Ramadan
This is truly the hardest part, as there is never enough time in the day to fit it in, even I find it hard to exercise during Ramadan. I mean, you want to spend as much time as possible reading Quran and in ibadah, and you want to benefit from this month as much as possible because there is so much reward to be gained and time is too precious to waste.
However, you don't want to lose your fitness routine that you may have started before Ramadan, so what do you do?
If you would still like to train, try to train no more than 3 times a week
Train when you feel you have the most energy, I usually train in the late morning, as I feel I have the most energy then. However, this is not for the faint-hearted, and if you're just starting out, I suggest exercising either before suhoor or after taraweeh prayers.
Skip the cardio if you like, as you are already burning plenty of calories whilst fasting. Try taking a brisk walk if you would like to add some cardio, and stick to light weight exercises.
You decide what muscles you would like to focus on, and do as many repetitions as u can manage. So if you usually do 3 reps of 12, do 2 reps of 12 instead.
Train for no more than 30 minutes a day, and when you feel too tired, just stop!
Keeping up your fitness plan in Ramadan is not the easiest and takes a lot of discipline, so don't be too hard on yourself if you find it too strenuous. I hope some of these tips will help you if you wanted to keep up your routine in Ramadan. Ramadaan Kareem to you all and have blessed days InshAllah. :-)
Salam, I’m Zakeeya!
I believe that making our homes a safe haven for our families, as well as being a wife and mother, brings us great blessings, contentment, and benefits to society as a whole. Since 2011, I've been dedicated to assisting Muslimas in finding tranquility in their roles, taking better care of themselves, and achieving inner peace. Our journey in this world is not an easy one, but I pray the tools and guidance I offer will help you face life's challenges with more gratitude and mindfulness. Join me as I share wifehood, motherhood, homemaking, and lifestyle solutions that make life more fulfilling for you as a woman! Read more about me here.
Make Your Ramadan Run Smoothly!
Get Your Guide to a Healthy Ramadhan, a 135-page guide including 100+ recipes for Ramadan, and The Ramadan Cookbook, a 70-page cookbook filled with healthier options for recipes with less badness and more goodness! Plus, when you buy one book, you’ll get 33% off the second book.
