Tips for Active Muslimah during Ramadan
Ramadan is a holy month of fasting for Muslims around the world, during which they abstain from food and drink from sunrise to sunset. For active women, it can be challenging to maintain their fitness routines and keep their energy levels high during this time. In this article, we will discuss some tips for active women to stay healthy and energized during Ramadan.
One of the most important things you can do during Ramadan is to plan your meals and workouts ahead of time. Make a schedule for your meals and workouts, and stick to it as much as possible. This will help you avoid overeating or skipping meals, and will ensure that you have enough energy for your workouts.
Here are the tips that you can follow as an Active Women during Ramadan.
1. Choose the right food during Ramadan
Eat a balanced diet
Eating a balanced diet is crucial during Ramadan, especially for active women. It's important to consume enough carbohydrates, proteins, and healthy fats to provide your body with the energy it needs to stay active and maintain muscle mass.
Avoid sugary and processed foods
During Ramadan, it's best to avoid sugary and processed foods, as they can cause energy crashes and spikes in blood sugar levels. Instead, opt for whole, nutrient-dense foods that will provide sustained energy throughout the day.
Incorporate hydrating foods
In addition to drinking plenty of water, it's important to incorporate hydrating foods into your diet during Ramadan. This includes fruits and vegetables with high water content, such as watermelon, cucumbers, and tomatoes.
Suhoor, the pre-dawn meal, is an important part of the daily fast during Ramadan. For active women, it's especially important to eat suhoor to provide your body with enough energy to last throughout the day. Choose foods that are high in fiber and protein, such as oatmeal, eggs, and whole-grain bread.
While it's important to eat enough to maintain your energy levels during Ramadan, it's also important to practice moderation and avoid overeating. Stick to moderate portion sizes and listen to your body's hunger cues.
2. Choose the right Exercise during Ramadan
Choose low-impact exercises
During Ramadan, it's important to choose exercises that are low-impact and won't put too much strain on your body. Walking, yoga, and swimming are great options that can help you stay active without causing undue stress on your joints.
Exercise during non-fasting hours
To maximize your energy levels and avoid dehydration, it's best to exercise during non-fasting hours. This will also give you the opportunity to replenish your fluids and energy levels after your workout.
Listen to your body
During Ramadan, it's important to listen to your body and adjust your exercise routine accordingly. If you're feeling tired or weak, it's okay to take a break or reduce the intensity of your workout.
Incorporate strength training
Strength training can be a great way to maintain muscle mass and boost your metabolism during Ramadan. Incorporate bodyweight exercises or resistance bands into your routine to target different muscle groups.
Stretch and cool down
Make sure to stretch and cool down after your workout to prevent muscle soreness and improve flexibility. This can also help you relax and unwind after a long day of fasting.
3. Choose the right Attire for Exercise
Choosing the right attire is also important for active women during Ramadan. It's recommended to wear loose and comfortable clothing that allows for easy movement and ventilation. This can help prevent overheating and discomfort during workouts.
Opt for breathable fabrics
Choose clothing made from breathable fabrics such as cotton, linen, or bamboo. These materials allow for air circulation and can help keep you cool and comfortable during exercise.
Avoid tight-fitting clothes
Avoid wearing tight-fitting clothes, as they can restrict movement and cause discomfort during exercise. Instead, opt for loose and flowy clothing that allows for easy movement.
In addition to comfort, it's important to dress modestly during Ramadan as a sign of respect for the holy month. This means covering your arms and legs, and wearing a headscarf if necessary.
Consider purchasing sport hijabs
If you wear a headscarf and plan to exercise during Ramadan, consider purchasing sport hijab. Sports hijabs are designed to be lightweight, breathable, and moisture-wicking, making them more comfortable and practical for active women.
You can see a complete set for muslimah sport attire, tops, pants and sport hijabs at KIMYRA at a very affordable price.
As for conclusion, Ramadan can be a challenging time for active women, but with the right mindset and strategies, it's possible to stay healthy and energized during this time. By planning your meals and workouts ahead of time, staying hydrated, adjusting your workout routine, focusing on strength training, eating nutrient-dense foods, and getting enough rest and sleep, you can stay on track with your fitness goals while still observing this important month of fasting.