STAYING FIT DURING RAMADAN

The reluctance to work out during Ramadan is understandable as you�re running on very little energy from a 14-hour long abstinence of food and water. It�s only natural that you would want to take things slow and easy. However, I believe that fasting should not be an excuse for us not to look after our health and well-being.

Interestingly, there are benefits to working out while fasting � one of it is the ability to eliminate defective proteins. A study from the Blavatnik Institute at Harvard Medical School (HMS) shows that intense exercise, fasting, and an array of hormones help our bodies get rid of defective, toxic and unneeded proteins. In the long run, it helps delay the development of motor neuron diseases like amyotrophic lateral sclerosis (ALS) and Alzheimer�s.

To prepare for your daily exercise regime, here are some tips on your food intake.

The most ideal food to consume in the morning will be complex carbs like basmati/brown rice, sweet potatoes and whole meal bread. This is to ensure you�ll have long-lasting energy for the day! This would also provide constant energy throughout your workout session.

To replenish your energy after a good workout session, consider simple carbs instead like eggs and white meat. These can be broken down quickly by the body to be used as energy. Simple carbs can also be found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. Personally, I feel it�s perfectly fine to have some leniency in your sugar intake because after all, our glucose levels will be lower than usual after a day of fasting. Just don�t go overboard with it; always practice moderation!

So when is the best time to work out during Ramadan? For me, there are no hard and fast rules, just what works best for you. You may exercise during fasting or even after iftar, whichever fits your lifestyle.

Stand with feet wider than your hips. Lower your hips backwards and hold yourself in a squatting position while maintaining your chest and shoulders upright. Strive to reach a parallel level and straighten your legs to return to a standing-upright position.

Get down on all fours and place your hands slightly wider than your shoulders. Straighten your arms and legs (option knees down as shown in the photo), lower your body until your chest nearly touches the floor. Pause and push yourself up.

Keep your upper body straight, shoulders back and relaxed. Always engage your core. Step forward with one leg, lowering your hips and knees bent at about a 90-degree angle. Make sure front knee is directly above your ankle, keep the weight in your heels as you push back to starting position.

Position your elbow directly beneath your shoulders. Maintain a straight body line from head to heels and make sure to squeeze your glutes and the front of your thighs. Brace your abs and hold your position for as long as you can. For a more simplified version, drop your knees down to the floor.

In a nutshell, it�s all up to you to decide what�s best for you. Working out during Ramadan has its own set of benefits and though it may seem daunting, I strongly recommend everyone to give a try. Try not to quite your exercise routine during Ramadan.