How to fast healthily and exercise during Ramadan

Experts advice on how to keep fit with the right exercise and nutrition during Ramadan

How to fast healthily and exercise during Ramadan

It’s been a long winter and the sudden rise in temperatures means big changes to our regular routines to ensure we adapt to the higher degrees. Summer, also coinciding with Ramadan, is not an excuse to not work out or eat healthily. We chat with the director of Evolve Wellness, Haitham Khalid, who gives advice on some basic principles to follow in the exercise and nutrition department.

Khalid says, “Throughout the year we all build different routines and live different lifestyles. There’s no one-size-fits-all.

Workouts depend on your physical state and your lifestyle before and during the fasting month.

“Ideally, low intensity and low volume resistance training is good, especially during the first week while your body adapts to the fasting state.” These include exercises like swimming, stretching, yoga, Pilates, slow cardio, walking and jogging among others.

For those observing Ramadan, an ideal time to train would be from 7pm until 10pm, when your body sugar levels have been normalised.

Nutrition
In terms of must-haves for iftar and suhoor, Khalid explains that complex carbs, natural sugars and salts from fruits and veggies and good sources of protein are all important. “Pack in as much nutrient-dense foods as possible along with good fats, nuts, seeds, berries, avocados and greens. All these are great to eat pre- or post-workout,” he says.

The truth about training during fasting
“Training during fasting can be very dangerous. There is a proven evidence that training in the morning in a fasted state has many benefits, but this type of fasting and fasting in Qatar in very hot climes are not the same at all,” Khalid explains. He also adds that staying hydrated is one of the most important things to look at.

The frequency of your workouts depends on your goals and other commitments you have during the month. He advices two to three times a week for 30-40 minutes would be ideal to maintain a healthy lifestyle this month.

Get enough rest
Sleep-related problems can determine how our bodies regulate food intake and can increase hunger and our appetite leading to higher consumption. “These are closely related. This affects the release of hormones in two major pathways namely, the hypothalamic-pituitary axis and the autonomous nervous system.
You should sleep from seven to nine hours every day,” Khalid concludes.
From QR70 (various classes). Daily 8am-9pm. Evolve Wellness, B/Attitude Spa, Dynamik, Four Seasons Hotel Doha, Holiday Inn – The Business Park, Rotana City Centre (5040 3234).

More from Fitness

Throw on your cape and fly through the winter breeze at The Color Run’s 2019 heroes theme

Kick-start your exercise routine with this fun new class

The route goes from Costa on the Corniche to Dukhan Beach

The world’s best artistic gymnasts take to the floor in Qatar this month

The world’s best swimmers are making their way to Doha this month

There's an indoor swimming pool and an indoor athletics track for fitness fans to use

Newsletters

Follow us