Tips on How to Stay Energized during Ramadhan

How do you balance fitness and ibadah during Ramadhan? Uncertain how to find time? Uncertain about how to stay energized while fasting? We have compiled some tips on how to stay energized and share fitness routines by #NashataRunners for you to get motivation from:

FITNESS ROUTINES DURING RAMADHAN

You may know the best time to workout for yourself, but you may need to tweak your plan during Ramadhan. Follow your own schedule and routine, and do what works for you, as all of us have different schedules, targets and commitments. Be it running on a treadmill before breakfast or sahur, or running after tarawikh, or going to the gym after breakfast, we just need to find time.

Ultra Routine by Nur Nahsuhah, a marathon runner, medic student

Her target is to keep her stamina for a running event after Ramadhan, perform Tarawikh prayers and Tadarus

  • Fitness activity of choice during Ramadhan
    Running and Yoga
  • How many times a week do you plan to train & what is the mileage?
    I still run everyday but the max distance is 6km per day so the longest mileage would be 42km per week.
  • Training time
    Daily from 5.15pm to 6.15pm

nahsuhah

Nahsuhah runs 6km everyday during Ramadhan

Fitness Routine by Eliza, entrepreneur, mother of 3

Her target is to reduce body fat, maintain metabolism, eating healthy home cooked meals, perform Tarawikh prayers and complete reading the holy Quran

  • Fitness activity of choice during Ramadhan
    Yoga & running
  • How many times a week do you plan to train & what is the mileage?
    Running 2 times a week, during weekends after tarawih at night or before sahur in the morning for an hour. Due to safety reason – it would be with husband. This year she plans to yoga 3 times on weekdays for 30 minutes, 6pm – 6:30pm. (that would be the time she has something baking in the oven)
Yoga During Ramadhan

Yoga During Ramadhan

5 TIPS TO STAY ENERGIZED DURING FASTING MONTH


Often we feel lethargic during the month of Ramadhan due to lack of nutrients. Ramadhan is a month of worshiping God that is portrayed in many ways; like tarawikh prayers, reciting Quran, zikr, doing good deeds, charity and more. Performing some deed can drain your energy out. A popular question for muslims; Is there a way to make it up to this? There are more deeds I would love to do but how do I stay energized when fasting? Come! Let’s find out how. 

 

1. Eat energy booster food

Foods that is high in fiber, proteins and good fats (e.g: obtained from fish, nuts, coconut oil, and etc.). These kind of foods will slower your hunger and boost you body energy. Nevertheless, you still have to keep a balanced diet and moderate. Avoid eating unhealthy oily food although they are easily accessible at bazaars. Go for quality, not quantity. Bake instead of fry. Drink plenty of juices or eat a lot of fruits to keep body hydrated and nutrient. Be picky with what you eat.

It has been mentioned by Prophet ṣallallāhu 'alayhi wa sallam (peace and blessings of Allāh be upon him) regarding healthy eating habits: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

Break your fast with a light and balanced iftar

fiber-foods

2. Drink plenty of water

Inadequate of water can lead to dehydration. If you’re not keeping the right level of water in your body, your body will struggle. How do you do it during Ramadhan? Here’s how:

  • 2 glasses at suhur
  • 4 glasses between iftar and suhur
  • 2 glasses at iftar

Nevertheless, you should know your body needs of water intake everyday. Here’s a chart you should know on water intakes for your body needs. Drink fruit juices to add more nutrient for your body. 

minum air ikut berat badan

3. Shake it up

Maintain your metabolism during Ramadhan as it may decline due to lesser food intake. Sitting too much or less movement makes your body more lethargic. Try walking around or do a mini workout to regain your activate your body energy. You can try yoga, pick up dumbells or do light stretches. Just get up and do something else shortly to improve blood circulation. Even preparing your own healthy meals for breakfast can keep you alive! Find and try out new healthy recipes during Ramadhan.

Dumbells for Office

 

4. Socialize around

Distract the tiredness by small chatting with your colleagues and friends. Socializing minimizes stress, boosts brainpower, and rids away the fatigue. While you chat, don’t forget to stick a smile and laugh more as it stimulates energy and improves mood. You might want to add some entertainments like playing games for a suggestion, just to be free from stress. 

IMG_6945 - Copy

5. Sleep tight

Get a good night sleep to improve your energy level for the next day. How can you achieve that? Sleep soundly by turning off electronic gadgets and make sure your bedroom is cool with the right temperature. Make sure you get at least 6 hours of sleep a day despite the late night Tarawih prayers and early morning suhoor. If you can nap during daytime, you could do that to ensure your body gets enough rest. Do not compromise your sleep.

Keep a healthy diet and ibadah this Ramadhan. Get your fitness and ibadah routines work hand in hand harmoniously for a better wellness.

 

Photo Credits: http://www.zulpress.com/motivasi-bisnes/10-pengajaran-kehidupan-daripada-ramadhan/ http://paleoleap.com/dealing-with-constipation/ http://www.vitaminuntuksemua.my/2015/03/air-campuran-lemon-boleh-elakan-dari-dehidrasi-dan-menurunkan-darah-tinggi-sebanyak-10-peratus.html
http://english.alarabiya.net/en/life-style/healthy-living/2014/06/30/Lose-weight-this-Ramadan-with-6-easy-health-tips.html
https://bengreenfieldfitness.com/2012/07/exercise-and-diet-for-ramadan/

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