Keeping Your Fitness Routine In Ramadan

Fitness in Ramadan

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, wonderful atmosphere and I can assure you there is no better detox plan than fasting for the pleasure of Almighty Allah (SWT).

Yes I know it's probably the last thing on your mind, due to it being a month of reflection and plenty of ibadah, however you can try to fit in a tiny bit of time if you would like to maintain all that hard work you put in throughout the previous months. So how can you maintain a healthy diet in 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. :-)

Author sister Fauzia - Mommy to my very active 3-year-old son, and wife to a wonderful hubby, Alhamdulillah. I have always been someone who tries to see the beauty in everything, and I try my best to live a healthy and active lifestyle. My love of helping others and bringing out the best in them is very rewarding to me. A mommy's beauty and health is often neglected, though not intentionally, so we find it hard to take time for ourselves. When one feels good on the inside it reflects outwardly. Islam teaches us to live healthy, to be active, and not to overindulge. Our beloved Prophet (SAW) taught us these lessons by his beautiful example. I hope my tips help bring out a better, beautiful and more fit mommy in you Insha Allah.