Doha: Exercising during Ramadan plays a vital role in maintaining both physical and mental well-being, especially given the changes in diet and lifestyle during the holy month.
According to Qatar News Agency, recent studies indicate that fasting does not necessarily reduce physical fitness provided that individuals follow a structured nutrition and exercise plan designed by medical professionals and fitness experts. Neglecting this can lead to fatigue and weakness among those who engage in sports during Ramadan.
Many recommend exercising about 40 minutes before Iftar, with sessions lasting between 30 to 40 minutes. This allows the body to replenish fluids and nutrients immediately after, reducing the risk of dehydration as energy and water stores are already depleted. For this reason, it is generally advised to avoid intense exercise while fasting, especially in high temperatures.
Director of the 3-2-1 Qatar Olympic and Sports Museum, Abdullah Al Mulla, emphasized in a statement to Qatar News Agency the importance of exercising during Ramadan while also ensuring regular heart check-ups to maintain overall health. He highlighted that moderate physical activity during the holy month can help preserve fitness and improve well-being, especially when done at appropriate times either before Iftar or a few hours after.
Al Mulla stressed the importance of consulting a doctor before beginning any exercise regimen, particularly for individuals with chronic conditions or heart issues. He recommended regular screenings, such as blood pressure checks and cholesterol tests, to ensure the body can handle physical activity safely. He also pointed out that maintaining balance in workouts and choosing suitable exercises, such as walking or light training, can be beneficial without overstraining the body, especially in the context of fasting and altered daily routines.
Former Al-Rayyan coach Younis Ali also emphasized the significance of staying active during Ramadan, noting that former players and coaches continue their training at Al-Wakrah Club’s gym. He described the holy month as an excellent opportunity to enhance physical strength and maintain overall health. He also encouraged people to make the most of this time by incorporating exercise into their routine, helping to improve fitness and foster long-term healthy habits.
Similarly, Head of the Handball Department at Al-Gharafa Club, Issa Shaheen Al Kuwari, highlighted the benefits of walking before and after Iftar in maintaining physical endurance and improving overall fitness. He noted that moderate exercise, such as walking, can be beneficial without causing excessive fatigue during Ramadan. Al Kuwari explained that walking before Iftar can enhance blood circulation and boost fat burning, while walking after Iftar aids digestion and revitalizes the body. However, he cautioned against excessive or intense workouts, particularly in hot or humid conditions.
He also stressed the importance of consulting medical professionals or trained fitness experts before engaging in physical activity during Ramadan, especially for individuals with existing health conditions. Al Kuwari further emphasized that a well-planned approach to exercise can maximize its benefits without negatively impacting overall health. He pointed out that a structured nutritional program during Ramadan should be based on genetic assessments similar to those conducted at the beginning of the sports season for professional athletes. This helps tailor individual dietary and exercise needs. For those eager to stay active, he advised seeking expert guidance before engaging in intense workouts before or after meals to ensure safe and effective training.