Ramadan started three days ago and many of my Muslim brothers and sisters have begun a period of fasting, prayer, reflection and community.
If you’re one of many people who occasionally abstain from eating for religious or health reasons, you’ll need to adjust your workout schedule. Depending on what type of fast you’re doing and for how long, some types of exercise may be safe, but you should be cautious.
Exercise is an essential component of a healthy lifestyle. Regular physical activity may help you control your weight, reduce your risk of heart disease and diabetes, and strengthen muscles and bones. Sometimes, however, you may want to approach exercise with caution. Abstaining from food and drink for a set time — a practice known as fasting — is one of those instances.
Is it safe to work out when fasting?
For the most part, it’s okay to work out if you’re fasting, especially if you’re already generally healthy. Certain populations should be careful, though. People with coronary artery disease (a condition in which the arteries struggle to deliver blood, oxygen, and nutrients to the heart), as well as those taking medication for hypertension (high blood pressure) and diabetes are the primary groups who need to be cautious.
If you have one of these conditions, it’s important to talk with your doctor about how to safely exercise if you’re fasting (for either dietary or religious reasons), and if it’s safe to do so.
Additionally, for anyone fasting and planning to exercise, it’s important to keep in mind that low-intensity and short-duration workouts are better options than longer or high-intensity workouts.
It’s okay to work out while fasting, but precautions should be taken to ensure safety. Be sure to fuel your body properly before starting the fast and limit your intensity. You’ll also want to be sure to stay adequately hydrated and get plenty of sleep. Both of those are important for safe workouts and recovery — especially in the more intense heat we are currently experiencing in Guyana.
It’s also important to eat a well-balanced diet once the fast is over. That means enough calories to meet your needs, and a full spectrum of vitamins and minerals.
