Should we stay active during Ramadan?

There is no doubt that exercise is vital in our everyday lives, and as Ramadan and the hot summer months are quickly approaching, many parents have asked us if we should stay active.

Although Muslims fast from fluids and food from sunrise to sunset, health experts recommend that some form of physical activity remain in people’s daily routines. Dr. Anar Allidina, the Ontario-based nutritionist, explains that stopping all physical activity during the 30 days of fasting during Ramadan can significantly reduce physical strength and fitness.

Here are four recommendations from Star Football Academy on how to stay fit and active during Ramadan.

• Best times to exercise during Ramadan

The best time for exercise is just before sunset, as you can have breakfast and replenish your body with food and water afterward. Also, two hours after eating when breaking a fast is appropriate as it gives you more energy and time for food to settle in the stomach and digest. As you have eaten, you may have the power for a longer workout. Avoid exercising or playing sports in the middle of the day, as dehydration can take hold quickly. The best time for the children fasting to play sports is at the end of the day as the weather is cooler and they can drink water. Exercise could be walking, yoga, or playing a team sport like football classes or basketball. After the first few days of Ramadan, exercise can slowly increase if you feel you have more endurance. Physical activity could be a family event to spend more time together, such as an evening stroll or a walk on the beach or park.

GOOD TO KNOW: During Ramadan, the Star Football Academy training schedule will be changed from 4:00 pm to 5:30 pm for children from 3 to 10 years of age. We’ll also add a training session in the evening from 8:30 pm to 10pm on Thursday and Friday for the older boys who are fasting.

• Eating healthy during Ramadan

Although eating large amounts of fatty foods is tempting, it is essential to consume foods that give your body fuel to last throughout the day while fasting.

Smoothies are an excellent way to fill up on nutrients quickly and can be a variety of fruits, vegetables, and seeds. Children can have a smoothie for breakfast before beginning the day fast as it will keep them hydrated and help with concentration at school. For great ideas, please see Nutrition Fоr Yоur Yоung Kid Athlеtе Youth Football Academy and 9 Snacks Ideas by Star Football Academy.

• Eating slowly

Traditionally breaking fast starts with dates and water. Aim to drink two glasses of water when breaking fast, as our brains often confuse thirst with hunger. DDrinking two glasses of water first gives our body time to process hunger and thirst, preventing overeating.

• Stay hydrated

Drink plenty of water before and after fasting. Research has also shown that coconut water is good to drink after exercise as it hydrates the body quickly. Soups are also an excellent way to help with hydration and, like smoothies, can add nutrients to the body soon. Fruits such as melons, oranges, and salads are also packed with nutrients and help with water consumption.

Ramadan is an extraordinary time of the year, and keeping our families fit and healthy is crucial. Staying active is vital to our well-being; however, if you’re experiencing any signs of dizziness, nausea, or other symptoms, you must consult a doctor and check whether you should continue exercising.

Star Football Academy has classes that keep Ramadan timings in mind. For more details, please see Football Academy Al Qusais and Football Classes in JLT.