There is no doubt that exercise is vital in our everyday lives and as Ramadan and hot summer months are quickly approaching, many parents have asked us if they should stay active.
Although Muslims fast from fluids and food from sunrise to sunset, health experts recommend that some form of physical activity should 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 in Ramadan.
- Best times to exercise during Ramadan
The best time for exercise is just before sunset as you are able to have breakfast and replenish your body with food and water afterward. Also, two hours after eating when breaking 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 energy 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 who are 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 continuing to play a team sport like football classes or basketball. After the first few days of Ramadan, if you feel you have more endurance, then exercise can be slowly increased. 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, Star Football Academy training schedule will be changed from 4:00 pm to 5:30 pm for the children from 3 to 10 years of age, while 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 it is tempting to eat large amounts of fatty foods, 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 days 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.
Traditionally breaking fast starts with dates and water. Aim to drink two glasses of water when breaking fast as our brains often confuse being thirsty with hunger. By drinking two glasses of water first, it gives our body time to process hunger and thirst, which prevent overeating.
It is crucial that you 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 quickly. Fruits such as melons, oranges, and salads also are packed with nutrients and help with water consumption.
Ramadan is a very special time of the year and it is crucial to keep our families fit and healthy. Staying active is vital to our well-being, however, if you’re experiencing any signs of dizziness, nausea or other symptoms, it is essential to consult with a doctor and check whether you should continue with an exercise.
Star Football Academy has classes that keep Ramadan timings in mind please see out Football Academy Al Qusais and Football Classes in JLT for more details.