As stated in this article Ramadan is not about the food intake, “Ramadan is a deeply spiritual month, and food is just for survival. Besides, you will likely eat for only five minutes during iftar and/or suhoor before feeling full.” This statement from the article is true, however, what if I told you there were ways to help you store your energy and shift your mindset from “lack” of nutrition to a well rounded mindset distracted from the lack? Would you believe me if I told you that movement while fasting can help restore your mindset into more positive thinking?
Let´s explore a few exercises that are proven to help you store energy during the day while fasting.
Yoga
Yoga movements help your body stay active while maintaining energy throughout the day. Subtle movements are crucial during fasting to allow our bodies to stay healthy while running low on nutrition.
Yoga and fasting work hand in hand, with each enhancing the other. As both are purification practices, yoga can help amplify the benefits of fasting. During a fast, yoga also supports energy levels, helping you feel more energized throughout the process. Additionally, the detoxifying effects of yoga further enhance the body’s cleansing during a fast. Fasting can be mentally and emotionally challenging, and yoga offers a much-needed mental reset, helping you navigate the intensity of the experience.
Start your day with Suhoor by having a light meal, then follow up with gentle yoga movements (there are plenty of great options on YouTube with instructors to guide you). Afterward, drink a good amount of water to hydrate. This sets your body up for success early in the morning. You’ll feel more energized compared to lying in bed and feeling sluggish throughout the day. Continue with your prayers and supplications, and remember to be sincere with your duaa during this blessed month of Ramadan—Allah accepts all duaa made with a pure heart and good intentions.
Cardio
I hope I didn’t lose you here—stay with me! If you’d told me a year ago that cardio would help me restore my energy, I’d have laughed and carried on with my day. At this time in 2024, I barely did any cardio. In fact, I only started incorporating more cardio last spring. I usually stick to lifting and my regular gym routine, but this Ramadan, I’ve found cardio to be incredibly beneficial for managing my energy.
On the first official day of Ramadan this weekend, I ran a couple of miles and had the best experience for the rest of the day. After a longer nap between suhoor and duhur, I woke up, did cardio on the treadmill, and stretched afterward. My mood was so fresh, and I couldn’t stop smiling because I felt so much better. Although the thirst had me in a chokehold, I didn’t mind too much. I focused on distracting myself from it to avoid any negative thoughts. Then I kept running, taking more breaks than usual since I was fasting, but the energy from the cardio allowed me to accomplish multiple tasks in a short time before iftar. I felt happier, calmer, and more in control of my time management while fasting.
Similar to yoga, cardio can actually help you gain energy rather than depleting it. However, this isn’t for the faint-hearted. You need to be in good physical condition to avoid injuries or strain. If you’re considering trying cardio while fasting, I recommend starting slow—don’t run too fast at first. Begin by walking for a few minutes, and then gradually increase the speed and/or incline based on your comfort level. I highly suggest doing cardio after a short 30-40 minute nap (to recharge and gain more energy for the tasks ahead) or right before iftar if you plan to incorporate other movements during the day. Move at your own pace—whether walking or running—and take as many breaks as needed.
Walks
Walking the earth with humility and in the remembrance of Allah is a beautiful way to conserve your energy. Not only will it bring you greater clarity, but you’ll also be rewarded by Allah for every step you take. You can even track your rewards and blessings using your health app or Apple Watch. How many steps can you walk in 30 minutes? According to emedicinehealth.com, the average person walks about 2,400 steps in 30 minutes. Imagine the countless blessings from Allah simply by remembering Him (SWT) through dhikr, walking with humility, and maintaining positive thoughts while walking the earth He (SWT) created.
Bodyweight
Lifting weights isn’t ideal while fasting, as it can drain your energy more than using your own body weight. Bodyweight exercises are versatile and can be done from the comfort of your own home. After a good stretch, you can modify your regular lifting workouts to use only your body weight. For example, if you typically do squats on a Smith machine, you can easily adjust the exercise to perform bodyweight squats instead. Focus on the targeted muscles by mentally connecting with the movements; this mind-muscle connection helps you get the most out of your workout. You can find bodyweight exercises that suit your health and capabilities on YouTube and follow the instructor’s guidance.
In conclusion
All these exercises help us maintain a higher level of energy, allowing us to stay positive and focused throughout the day while fasting. Small rewards, like the first sip of water or the protein we get to consume later in the evening, make the process more manageable. Fasting becomes easier when we use our energy wisely. Instead of sitting in front of the TV, binge-watching shows or sleeping all day, we can engage our bodies to perform better at work, school, or other projects. Staying active also serves as a great distraction from engaging in haram activities, such as listening to music, smoking, or wasting time while fasting. Exercise through various movements not only boosts our energy but also helps our minds stay clear, allowing us to make better decisions.
Are you ready to try any of these exercises during this holy month of Ramadan? Or perhaps you’ve been incorporating different workouts into your Ramadan routine for a while now. Feel free to share your experiences with us in the comments below. Happy working out! 🏋️
