excercise in Ramadan....??

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8/8/12 11:52 P

i found it a lot easier to workout after taraweeh . i finished my iftar (milk with tamer ,and yogurt with cucumber salad ) then i walk to the mosque to pray ,then i walk back home , then i do workout then i eat a bigger meal according my calories .
it is a lot easier when you dont eat a lot on iftar .

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8/8/12 5:19 P

When I was still living at my parents house, I used to eat Iftar then walk to a near by mosque for Taraweeh prayers, wearing comfy walking shoes, armed with a large bottle of water. That mosque is close to a running track so I would take a 15 min brisk walk before heading back home. I guess the Taraweeh prayer (extra prayer that is optional at night for the month of Ramadan, lasts for 30 min or more) is in itself strength training as you stand, kneel, etc for longer intervals than usual and of course is spiritually very rewarding.
Now that I am married with very young kids, I miss these days when I was free to pray & exercise as I please.
To get fit this Ramadan, I actually start dinner with a hot cup of tea instead of soup! I know very unconventional but very soothing. I eat a lot of salads/fruit salads and do some Wii exercise between both meals. I am avoiding all the traditional heavy sweets in favor of a small piece of chocolate or ice cream to satisfy the sweets cravings after iftar. Hopefully I finally lose some weight this month.

Ramadan Kareem.

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7/24/12 10:10 P

Hello and Salaams ladies,
I'm still a newbie and trying to navigate the sight, so it's really nice to find a Ramadan related topic here. I'm in the UK where we are fasting for 18 hours this year, as am working this week, I thought that I would just stick to brisk walking to work for 19 minutes. Perhaps, might increase next week when I have more time. I'm slightly anaemic, so feel like conserving the little energy that I have is the most important thing right now. We have the culture of eating all the wrong foods in Ramadan and as we breakfast with my mother it's become a bit of a battle to eat healthily this year... but I'm still working on it. I've started making my own iftar today and steered well clear of the samosas. LOL. On a bright note, no chocolate or sweets since the beginning of Ramadan, despite getting lots as gifts last week.


Ramadan Muabarak.

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7/21/12 5:32 P

First fast went great! I didnot feel hungry all day and felt only slightly thirsty in the evening but was able to do 15 minutes of core training just before breaking fast! Feels like an accomplishment. Now if I could only keep doing this the rest of 29 days and add some early morning cardio, that would be awesome!
Happy fasting to all those who are :)

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7/21/12 9:44 A

Hi, I want to lose 4 pounds during ramadan so i plan to exercise 45 minute after a light iftar. i really don't want to gain weight either.

Edited by: MARYAM108 at: 7/24/2012 (08:29)

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7/19/12 12:34 P

I really don't want to gain weight this Ramadan either, so I am planning on eating a light meal for iftar and doing some pilates or very light cardio at night.

Ramadan Mubarak to everyone

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7/19/12 7:04 A

I would consider a workout just before iftar (maybe 45-60 mins before) if you have family to tend to. I go plan on going to the gym just after iftar so that there is something in my system to help with the workout.. And of course so that I have water!

here fajr is just after 4am and iftar is just before 8:30pm so the days are long, but iA it will be a great Ramadan!

Ramadan Kareem

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7/14/12 7:14 P

Asalamu Alaikum (peace to you all)!
I cannot believe Ramadan is upon us again!

So... exercise! Eeek! To be honest, when I was younger, I continued with all my sports activities even when fasting. I used to do about 15 hours of sports training a week (during Ramadan) and used to get on fine. Now that I'm older though... well, here is what I plan on doing.

I was going to be pretty much active during the days but not in an 'exercisey' way, just as in keep myself busy through in the house, praying, shopping, visiting relatives etc etc and then when the sun sets, I had planned on the usual - breaking fast with dates and water or milk, making sure to get my prayer in and then setting down to the dinner table for something very light... maybe some soup or fruit. I was then going to wait, maybe 40 minutes or so, do the '4 Minute Workout'(this is a brilliant and exhausting workout but is very effective) and then once that is done, get a bigger meal and get ready to go for the night prayers! I also thought that it would be much easier on my digestive system to start with something so light and let it deal with that first!

I'm very excited! I hope you all have a wonderful Ramadan filled with much self discipline, adoration of God almighty, perseverance, devotion, prayers, happiness, tears of awe and beauty and of course lots of magical moments spent with friends and family. May we become ever closer to God and be thankful and repentant and certain of our purpose in life (to worship the creator).

You all rock! Peace out you fabulous bunch of sparks and Ramadan Mubarak!

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7/14/12 12:56 A

I'm a muslim myself. I will do a light brisk walk right before breaking the fast say, 15 minutes before. Just light walk will do, I guess.

All the best to all Muslim and the rest of you here ;)

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7/13/12 2:11 A

Wow this is so interesting to read. As a Christian this is something I have never really thought about. It's quite interesting to read about other people's faiths and cultures. Hopefully having learnt a bit more about the great effort of you ladies will stop me complaining of the little thing.

I wish you all the best during Ramadan.

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7/13/12 1:13 A

Dear All,

I am actually surprised how many muslim are active here! Way to go! It must be difficult for you, especially with all the sweets that many (especially here in africa) use to break the fast. My friend in Cairo always gains weight during Ramadhan due to the treats they make there and that are offered during visiting.

I once worked with a Doctor who was a diabetic and a devout muslim, he dedicated a lot of his time to helping muslims who are diabetics to participate in the fast without messing up their blood sugars. It took a lot fo research, and individualized planning. The suggestions below of breaking the fast, then exercising, then eating dinner are sound from a medical point of view. Mild exercise during the day like walking mighht also be possible, but that depends on how hot it is, where you live. If overdone it can not only lead to dehydration but also to muscle cramps due to loss of minerals.

What ever you do, I hope it goes well for you.

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7/13/12 12:09 A

One of my friends, many years ago, started her fitness plan right before Ramadan and actually fasting helped her control her calories. Also scientific studies have shown that in rats, 12 hours of fasting reduces levels of "bad" hormones etc. As far as exercise is concerned, my friend used to do 1/2 hour jogging right before eating early in am. Another option is also to do something light right before iftar because if you get thirsty, you don't have to wait too long. HOpe this helps

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7/12/12 5:22 P

Thank you for answering my question. I spoke with some Muslim co-workers and they said about the same thing--overweight Muslims can pray sitting in a chair.

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7/12/12 2:24 P

FYI there's a great article by celeb personal trainer rehan jalali called:

“Surviving a 16 hour fast while improving focus, health, energy, and fitness”

hopefully i can stick to it this year!

muslimmatters.org/2011/08/19/surviving-a-1
6-hour-fast-while-improving-focus-heal
th-energy-and-fitness/

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7/12/12 2:02 P

Hi Greta,

Praying 5 times a day becomes easy when you get used to it. Working a full time job, the only prayers I need to worry about while I’m at work are the Dhur and Asr prayers (which here in California come in around 1pm and 4.30pm ish respectively). The remaining prayers Fajr (dawn), Maghreb (sunset) and Isha (evening) prayers I just perform at home. With each prayer there is a certain “window” of time to perform it-eg for the Dhur prayer, you can pray it from when its time enters upto the time for the next prayer- it can be prayed anytime within those 3.5 hours, so the flexibility definitely helps especially if you have work meetings etc.
I usually perform the Dhur prayer in my lunchbreak and the Asr prayer before I leave the office at the end of the day around 5pm ish. The prayer itself takes around 3-4 minutes, so I tend to find an empty meeting room or quiet space where I won’t be distracted.

In terms of the outward form of the prayer, yes, bowing and prostrating are necessary elements for the validity of the prayer. However, if one is unable to do so (through sickness, age, injury etc) one can perform a modified version sitting. I’ve generally seen (personally and with others) that integrating the prayer into one’s life takes a little time but it is highly rewarding spiritually and becomes very easy and second nature both physically and mentally. And Ive seen VERY old and overweight people have more energy to perform extra prayers than the teenagers!

Anyways, hope this helps…I thoroughly enjoyed reading the thread about exercise and Ramadan but wasn’t sure if your question had been answered!

Peace

Jadz

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7/12/12 1:17 P

I think getting up a little earlier, or planning an after sunset walk. Definately not in the middle of the day when you can't replenish

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7/12/12 9:32 A

Hello everyone,
I'm curious about prayer five times a day. I'm a a Christian and wonder how in the world Muslims who work a full-time job can fit five-times-a-day prayer into their lives. How long are prayers? And do you always have to kneel and semi-prostrate yourselves to pray? I have really bad knees now and cannot kneel to pray anymore. I watched a special about Mecca on PBS the other day and wondered how overweight Muslims manage to get on their kneed to pray five times a day.

Just curious. Thank you for the information.
Strength and perseverance on you and your households as you enter the month of Ramadan.

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7/12/12 4:26 A

I'm fortunate, I live in Kuwait so Iftar is around 7pm!! I don't fast myself, but of course the inability to drink water means I can't walk my dogs before sunset, as we all get thirsty when we walk in this heat!

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7/11/12 7:19 P

So many questions came to my mind today...what if you live under the ocean, on the moon, in the areas where the sun never sets....How does someone that lives in Alaska or Sweden do this? Because that is like not only going for a really long span without food and water, but also only getting 4-5 hours of sleep. My thoughts may be silly, yet the more human kind expands into other regions, gets away from an agricultural lifestyle the more this issue will surface.

After reading tons of web pages, I learned some interesting things. First, for all the non muslims...it is fasting - defined as not just food, but water and food from not sunrise to sunset rather DAWN to sunset...if you are in an area like space, or the far north were the sun never sets you are to follow the times of Mecca. One person stated this was wrong because is relied on technology. Another pointed out that the prophet had wanted ease and time for prayer. I found it interesting that the whole of Canada has a council that sets on set of times.

In a modern world non of it seems to fit. Yet as a first hand witness when I did a mission in Tanzania near the equator this is how we naturally lived life. You get up early to start fires because it was cool enough to cook and the birds were natural signals when there was very little structure between you and the outside...a bell in rung to let everyone know since there are no clocks or electricity. Bells are rung through the day to announce times to pray but also for changing fields for goats, bringing them in, getting indoors before the bugs come just before sunset (the cooking fire smoke drove the bugs away) even the wild dogs start to bark at this time as if to let each other know it is time to find a den. Because of the hot climate and plain lack of food only hot tea with sugar in it were had during the day and people would sit and rest twice mid day. ....in this environment was the one time this all made sense. I'd be interested to know how much my experience was like the far past.

Thank you for prompting my mind to know more. (sorry so long)

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7/11/12 11:20 A

Hello everyone, so happy i found this topic.i am living in uk fast will start around 3:18 and break around 9:15. ( almost 18 hours). I want to continue my exercise which is impossible before start and end of fast. Can someone give me some suggestion about this?

Edited by: ROJAKHAN at: 7/11/2012 (11:27)

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7/11/12 12:35 A

If you want to exercise during the fast, please consider showering before as the skin when the body is dehydrated will absorb water. What an amazing way to cleanse the skin. Of course you can't get any in your mouth, or try to drink.

A very high protein level with a fast can actually aid muscle building and weigh loss for a short period of time (longer has been shown to hurt the heart etc). So you might want to try alternating a few days of high protein with core strengthening and stretching types of exercise with a few of high fiber carbohydrate with simple meditation. The last time I fasted (different religious tradition) and prayed, I used doing very very slow push up with each one being a prayer....the push up wasn't done until the prayer was done. This forces you to focus on the thoughts behind the words, because you sure as heck don't want to think about your body.

I read some people during fasting use Ji Jitsu warm up exercises so I attached this link as an example...I've been using it because I had an injured foot and there is no weight bearing and the second link is to a sparkpage with a whole list of possible answers from sisters:


Respect and best to you. I'll pray for your edification if you will pray for my healing. www.youtube.com/watch?v=_GEertsBBYA
www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=1467x13890x43307821

Edited by: KGWINDER at: 7/11/2012 (01:40)

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7/10/12 2:03 P

I have read all your posts below. You all are very much 'into' the Spark to become lean and beautiful. As I stay in Mauritius ( in the Indian Ocean), we fast from 5am to 6 pm and it's cold. I shall follow your advices and exercise after the fasting for the day is over.

Thank you all for yr support and Ramzan Mubarak!

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7/10/12 11:36 A

MashAllah! so glad I found this topic ... thank you sisters for posting.
I am in Texas, it's been 100º here since mid-June and not expected to let up any but I've lived here all my life so you get used to the heat. I starting working out actively in the gym in April and have manged to keep up with a daily rountine of fitness classes (Les Mills) and/or gym workouts (high cardio). I was talking to my husband and he thought that the 1st 10 days or so would be hardest for me but that it was possible to continue some of my classes while fasting. InshAllah, we start fast on the 21st which is generally a day that I have 2 gym classes; the first is 60-mins of weight lifting (bodypump) and the 2nd Zumba. I am going to at least try to get through bodypump, inshAllah will follow-up with post on what it was like.

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7/9/12 6:00 P

I generally exercise after maghrib..and I find that it really helps because I feel so heavy after i eat.

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7/9/12 12:34 P

i live in Pakistan. here fajr is like at 4 and magrib at 7:20-25. my main problem is water I feel ok without food for a while no problem but water....... =/ I don't know what I m going to do =/ I don't want to put up the weight which I've recently lost. but Ramadan brings both spiritual and physical benefits so i think it will not hinder my weight loss if I focus more on my prayers and do what I can do about exercise...?

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7/9/12 11:25 A

i am a niqabi as well sis so i agree with walking out outside during Ramadan its way to hot this year and the fast is very long so if the OP is a niqabi as well stay inside lol. and Sis may Allah swt make it easy on you with your gallbladder

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7/9/12 11:00 A

As salaamu alaikum,

I would say not to exercise WHILE you're fasting - you'll become dehydrated, and your muscles won't repair well while you have no fuel in your body. It's just an overall bad idea. I don't know where you live right now, but I know here that fasting starts around 3:40 am, so exercising before fasting is kind of hard....and iftar is at like 8:30, not leaving too much time to exercise.

I'm planning to mostly focus on strength training and light cardio (10 minute bursts of jogging, jumping jacks, squats, etc). If you eat a light iftar (enough to fuel a workout but not so much to make you sick while you jump around) and hydrate well, then after maghrib you could do cardio and then eat a full dinner after. I might do some exercise after taraweeh prayers and just stay up til fajr starts, then sleep (depending on how late I pray...at the masjid the prayers don't end til midnight, but at home I can pray earlier). Or, wake up an hour before fajr starts, exercise, have suhoor and then sleep.

I'll be trying to keep a well-balanced diet during Ramadan, and keep my muscles from deteriorating. I hope you'll find some of my ideas helpful!

May Allah give us success in all our endeavors this Ramadan!

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7/9/12 10:56 A

As salaamu alaykum. When I was fasting, I would only walk during Ramadan. I wouldn't do anything too strenuous. I like working out in the mornings, but I'm really not a morning person and usually go back to bed after fajr until it's time to get back up for work. So, I now work out after work. However, with Maghrib coming in so late now, I couldn't see not working out until after 9. I wouldn't skip working out altogether. But, I would just walk. With the hijab, overgarment and niqaab, it's way too hot to walk outside. So, I'd walk in place in front of the tv or while listening to a lecture or something. Just to make sure I get a good 30 minutes in a day. Because it's not strenuous, you could do it in the morning before or after suhor, in the middle of the day if you think you can without drinking, or in the evening to burn off some of the iftar lol. Unfortunately, due to my gallbladder, I can no longer fast so it's no longer an issue for me.

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7/9/12 10:53 A

if you google around you can find some muslim trainers and nutritionists who can give you some good advice on nutrition and working out. personally i workout strength training 1 hr before i break. and when i have iftar i eat light and then do my cardio. during the day i read Quran and do dhikr and then after my workout at night i do taraweeh prayer and read more quran. i lost 7lbs last year and i was still able to do taraweeh and finish reading the entire Quran last year. i did some biggest loser workouts, zumba and sometimes during the day i was able to do yoga or pilates.

just make sure to drink tons of water if you can. and you do not have to stop working out during Ramadan. there are many people who work out in muslim countries while fasting as well as many NFL , NBA and high school sports players. you just have to plan good. i really encourage you to look for the blogs i am speaking of since another Muslim would have more experince and knowledge on these kinds of thing

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7/9/12 1:33 A

i'll see what I can do =)

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7/8/12 8:03 P

To be honest, I thought that I wouldn't be able to do morning exercise either, but once I got into the routine, it worked. It may mean that you miss out on a little bit of TV at night in order to get to bed early enough, but for me, it ended up being worth it!

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7/8/12 2:19 P

Thank you everyone, your responses were very helpful = ) some of you suggested that I should forget about exercise completely and focus on the fasting alone and continue it after Eid.To be honest I m afraid of changing the routine I think if I stop now i'll lose it and it'll be very hard for me to continue. as for those who suggested exercise in the morning IMposSibLe =p i feel so dead in the morning I think I should do it just before opening my fast. yoga doesn't sounds bad either I was thinkin of starting it for a long time so i think it's time I start doing it too and if i can't do any of it i'll just increase my walking minutes and break them down =)

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7/8/12 9:33 A

During Ramadan, I usually exercise right after morning prayer or after I break fast in the evening. If you do choose to exrecise during the day, just do light walking.

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7/8/12 7:20 A

I take it that in the evening you eat what you want.

You body doesn't really work on hourly cycles. When you eat during the day makes little difference other than exercising on a full stomach is a no no... If you push hard you will be sick..

If you are eating enough in the evening to make up your daily calories and nutrients then you really shouldn't be becoming energy depleted. You might examine what you are actually eating in the evening if you are.

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7/8/12 7:12 A

I have nothing to offer in the way of advice, other than what has already been said. However, what I would like to add is that reading these kind, thoughtful and hopefully helpful responses has gladdend my heart.

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7/7/12 6:54 P

I can't exercise during Ramadan. Which is probably why I don't fast during ramadan anymore. I would do light exercises like walking and do it at night.

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7/7/12 5:13 P

Perhaps exploring a more controlled, reflective form of exercise would be helpful, too, such as a structured stretching program, tai chi or yoga. These can complement your spiritual orientation during your observance, rather than taking you out of it. Just be sure to allow for time to consume plenty of water!

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7/7/12 4:19 P

Can you exercise in the evening after your meal? Then have another snack after exercise? Or do you have energy just before? The thing with morning or early day exercise, it would depend on your body and blood sugar. But I find exercise depletes me more, I don't practice fasting but depending on my meal timing if I do long duration mild to moderate exercise I feel famished and low blood sugar by the time I am done or sooner. I would be concerned that fasted exercise in the morning would feel fine at the time but would cause me to be weak earlier in the day. So I would probably either go for late afternoon/evening whenever you can eat shortly after and just go less intensely (listen to your body) or if you want to train harder, in the evening after enough of your meal digests then refuel a little after your workout if necessary. But it may take a little experimenting and reflection to find what works for you.

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7/7/12 4:06 P

I would honestly say forget about exercise and concentrate on the spiritual, which will be hugely beneficial. Any eating plan has to be flexible enough to take into account the needs of individuals and Sparkpeople definitely isn't the sort of eating plan that would expect you to do something that would be bad for you, which exercising on low blood sugar would be. You can always do extra after Eid!

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7/7/12 3:50 P

I really enjoyed reading the responses. Easy walking and some stretches sound like good advice. Remember that your priority for the month is observing the fast. Engage in extra prayers. The reward is great and your are also moving. The benefits of the month are so tremendous both spiritually and physically. Don't worry about your exercise program. Pick it back up at the end of the month like a celebration. assalaamu alaikum.

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7/7/12 1:37 P

Working out after you can eat a bit sounds most natural to me, too. I'm imagining that your evening time is precious, though, especially if you're pole-wards enough that dusk is late in the day. Could you exercise in a group, either as part of the eating celebration or as part of a meditative walk together? Would that help fit it in when you have energy?

I'd also worry about you if you were trying to exercise when you couldn't drink enough water -- especially if it's hot where you are.

The last thing I think is, if it wears you out to exercise without eating, work on something else -- e.g., reflections that give you peace and courage, or stretches that make you fit for effort later.

Peace!

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7/7/12 1:33 P

I generally schedule my exercise so it doesn't occur at those low-energy times. Last year, I went to the gym at 5:30am, ate my breakfast immediately after (I took it with me), and then began fasting. I didn't exercise again until right before or after the evening meal. It worked out well. I also drank as much water as I could in the early morning and evening.

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7/7/12 1:03 P

Could you exercise before your pre-dawn meal?

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7/7/12 12:23 P

The biggest issue is water. So do exercise at night, when you can drink as much as you want. The next best option is to exercise just before sunset.

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7/7/12 10:19 A

Since you are eating a few times each day (before sunrise and after sunset), I would suggest exercising about an hour after you eat at one of these times. If it were me, I would lean towards at night because if you come back hungry after your workout you can get something else to snack on, but in the morning it might be too late to eat and you would be extra hungry all day.

Good luck during your holy month. And if you do gain a bit during the fasting, I understand this is normal. Don't worry, there is always the other 11 months of the year to loose it again.

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7/7/12 9:52 A

I'm familiar with it. I suggest gentle walks. Any time of fasting is also a time of reflection so gentle walking would help with this.

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7/7/12 9:11 A

You mentioned that your energy drops as the day progresses. Can you exercise early in the day?

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7/7/12 7:22 A

ty

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Fitness Minutes: (8,249)
Posts: 434
7/7/12 2:26 A

I'm not familiar with the practice, but I would google like... "exercise during Ramadan". maybe you can find information.

current weight: 159.0

198 181.5 165 148.5

132

SparkPoints: (2,836)
Fitness Minutes: (3,601)
Posts: 30
7/7/12 2:11 A

anyone familiar with Ramadan here will know that one's energy level decreases as the day progresses during the fasting month (Ramadan) so can anyone help me on exercise options and at what time of the day I should do my daily exercise so that I don't drive my body to any extremes?

Pounds lost: 64.0

0 21.5 43 64.5

86