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How To Stay Fit and Healthy During Ramadan?

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The month of Ramadan is underway and the heat is also on its own and it is the main problem for everyone that how to stay fit and healthy during Ramadan. However, It is a little difficult for those who are student, going to office or other working people to fast in this summer.

In the holy month of Ramadan, your body begins to run out of water and may suffer from a variety of diseases, but that will no longer happen. Even during the holy month of Ramadan, you can take care of your fast as well as your health. Those who fast during the month of Ramadan need to pay special attention to their health. Doctors are advised to avoid fast for those who are suffering from diabetes and heart disease. Doctors say patients constantly need some food and water during the summer season.

In such a situation, fasting can create some difficulty. The situation can be serious as sugar levels in the body can fluctuate. So, you must be wondering, how to fast without fatigue easily in this summer.

In the holy month of Ramadan, those who fast will have to take care of many things to stay fit, healthy and energetic. Like, it would be better to start the day with a nutritious diet. You can also protect yourself from weakness by taking care of certain things while opening the fast in the evening.

What To Eat To Stay Fit and Healthy During Ramadan.

Watermelon – Hydration rating 92% water. It consist mostly water and sugar, because it is enrich with essential rehydration salts, magnesium, calcium, sodium and potassium. So, it can actually hydrate more effectively other than water in your body.


Grapefruit- Hydration rating 90% water. Sweet grapefruits can disrupt cancer tumors. According to research it can effectively detoxify the body. However, natural food is always healthy.

Orange- Hydration rating 87% water. Oranges contain vitamin C which is overall good for the health and well being.

Figs – It is one of the healthy food during summer season. It helps to suppress the blood pressure, improve digestion and weight loss. Fig tree leaves are also effective in diabetics.

Berries – Strawberry contains 92% water and a strong antioxidant fruit. Raspberries and blueberries are also at their peak during the summer season. It is full of vitamin C and effective for blood sugar.

Grapes – It contains Resveratrol, a substance that acts as an antioxidant and healthy for the heart. It is one of the most delicious fruits in summer.

Coconut Water – Hydration Rating 95% water. Young green coconut water is more effective than the mature one. It has a relatively low sodium and carbohydrate content with delicious taste. Drink it as a blessing and nutritious fruit during Ramadan.

Coconut Water
Coconut Water

Melon – Hydration rating of 89% water. Cantaloupe is an exceptionally good fruit for energy production and also keep the blood sugar level stable.

Pineapple – This exceptionally juicy fruit contain bromelain, packed with a mixture of compounds with strong anti-pounding powers. It can prevent several health issues.

Mango- The king of fruits is mango. It contains vitamins A, B6 and C and a good sources of fiber.

So let’s know some special tips that will keep you fit. So let’s start with Sehri.

How to Start Fasting?

  • Never skip the morning meal or Sehri, as it is the most important food for you. On which your whole day and body depend.
  • Start your day with soaked almonds at night and then consume juice or milk with fruits.
  • To make yourself feel good throughout the day, eat high-fiber food such as cheese with vegetables. Eat multigrain bread with chicken/egg.
  • Eat paneer or egg made on a non-stick pan with stuff parantha made of oats or multigrain flour, which will make your body feel happy throughout the day.
  • Avoid heavy food even if you do Sehri at home, as if you eat too much fried or salty food in Sehri, it will make you feel more thirsty and dull throughout the day in the office. There will also be a possibility of falling asleep.
  • Include oatmeal, oats, sabudana (sago) or fruits with milk in Sehri. So, that body remains hydrated and does not cause weakness.

Now talking of Iftar,

  • Start with dates. Dates are also important in terms of health, as it gives energy and is rich in essential nutrients.
  • Along with light cold water or sherbet. Also open the fast with salt, sugar and lemonade, it will not lead to water scarcity in your body. But don’t drink too much water immediately after being on an empty stomach throughout the day.
  • With lemonade water you can also open the Roja.
  • Include brown rice or high-fiber bread, a lot of vegetable salads, lean meat, fish or eggs in a short while.
  • This time a large part of Ramadan is passing through the scorching heat in which fruits like watermelon, banana, mango and apple will keep you hydrated throughout the day. With the fruit you can decorate dessert as you like.
Read Now: Amazing Health Benefits and Side Effects of Cardamom Oil.

Exercise To Stay Fit and Healthy During Ramadan.

It is a tough challenge in itself to keep fasting during Ramadan, but it is for those who are not suffering from any health complications. If you work out daily and your body is habitual to it, you will not be able to stay away from it even during Ramadan. So in the following, we will tell about some exercises that you can do in this Ramadan. During Ramadan you have to reduce the intensity of your physical exercise. So, the best exercise is to go for a walk in the morning and evening, so that your body doesn’t have weak too much and your workout routine doesn’t break. You can warm up a little before taking Sehri if you want.

Make Cardio Exercises A Part of The Routine.

This is the best time if your goal along with Ramadan is to lose weight or shape your body. You have to decide your fitness goal and you can make light cardio exercises a part of your routine. You have to figure yourself that when is the best time for workout during ramadan. Doing low intensity cardio will not only burn your fat but also reduce your energy level during fasting. If you are also able to push up with cardio, you will have to include both your exercises in the same way during Ramadan as well as reduce workout time so that your body is not under too much pressure while fasting. It is better to exercise a little less than to fall unconscious.

Don’t Do Heavy Exercises.

During Ramadan you have to understand the need of your body. Heavy exercise should be avoided during this period. Even if you do dumbbells, reduce the number of sets or avoid them. You need to know when to stop your exercise and how long you have to exercise on Ramadan days.

The Right Time After Taking The Sehri.

The best time to exercise during Ramadan is after taking Sehri.  Start your workout with a light walk and then warmup after taking the Sehri. Then relax a little. Definitely drink water as it will help to keep your body hydrated throughout the day. Drink water even if you are not thirsty. If you want to do weight lifting exercises, do it only after taking your meal.

Exercise Two Hours Before Opening Iftar.

If you want to exercise in the evening, exercise about two hours before Iftar. Keep in mind that the exercise time should not exceed 35-40 minutes. However, if you are doing heavy weight exercises, then your body needs more protein and it is important to have protein-filled foods in your dinner.

Take Better Care of Food Too.

With exercise during Ramadan, it is important to take care of your diet. So, never forget Sehri during this time and eat more at that time. In addition, you will have to increase the amount of protein by merely working in carbohydrates in your diet, for which you will have to consume more dates, fruits, milk, eggs and meat. Fried things have to be avoided as well as more sweet things have to be avoided. Also drink as much water as you can as keep the body hydrated during this time is the biggest challenge.

Read Now: 7 Easiest and Natural Ways to Boost Metabolism.

Things Should Be Avoid During Ramadan.

When you open your fast, definitely drink water in every two hours. Do not consume tea, coffee and cold drinks as they cause water scarcity in the body.

Diabetic patients should avoid consumption of dates and those with lactose can consume soy milk instead of regular milk.

Avoid Fasting If You Are Sick.

Starving throughout the day puts people with diabetes at a risk of low or high glucose levels, leading to hypoglycemia and problems such as weakness and dizziness. So, people suffering from high BP, avoid medicines on time can be harmful. In addition, thyroid patients can cause hormonal imbalance in the body, if they avoid medicines on time. In such a situation, if you are already suffering from any kind of disease, fast only after consulting your doctor.

Don’t Eat Too Much Fried Food.

Prolonged hunger in hot weather can lead to dehydration, weakness and headaches. Prolonged empty stomach can cause stomach pain, bloating and gas formation. To avoid such condition it is recommended not to skip ‘Sehri’. Also, avoid fatty and fried foods, which can increase cholesterol levels and cause heart problems in people who already have high cholesterol. So avoid over-fried food during Sehri or Iftar.

What Cause Weight Gain During Ramadan Even After Fasting?

People who fast during Ramadan often eat more than they need, which can lead to weight gain, acidity and indigestion. Experts advised that you should eat healthy food and should avoid fried food and red meat and exercise regularly. Most people avoid regular exercise under the guise of Ramadan. However, it is necessary to perform some physical movement. Because changes in the daily way of eating reduces metabolic power which leading to weight gain. Thereby, we are giving you some exercise and nutrition advice so that you can stay healthy and fit during Ramadan.

Remember that you have to give your body a break during Ramadan. If you start eating more than normal days during Ramadan, fasting will not help your body.

quinoa pic
Healthy Food

Diet Related Advices.

  1. Eat a variety of foods and cereals such as barley, wheat, oats, millet, semolina, legumes, pulses, bran, green peas, apricots, plums and almonds.
  2. Do not eat too much food and eat slowly.
  3. Drink plum juice to avoid digestive problems.
  4. Do not eat fried food and red meat (mutton) as they may cause acidity and digestive problems.
  5. Eat proper protein diet after exercising.
  6. People with diabetics should be more careful and avoid hypoglycemia (blood sugar deficiency). Since, there is a full month’s fast at the time of Ramadan, take care of yourself and reduce your regular exercise and avoid too much hard work.
  7. Water should be used according to the weather. According to doctors, water should be used according to the weather during Mah-e-Ramadan and human urine should be water-colored. Yellow urine means that the person is drinking less water.
Aerobic Exercise Stay Fit and Healthy During Ramadan

Exercise Related Advice.

  1. Do cardio exercises like walking or cycling etc. This will burn your calories and also increase your ability to work.
  2. You can also take training of light exercise before Ramadan. This will increase your muscle strength.
  3. Do exercise like warm up and stretching. Stretching of the entire body increases the body’s tensile and also leads to detoxification of the body.
  4. You can also do exercises such as free squats, abs and push ups.
  5. Yoga and meditation are helpful in removing toxins from the body.
  6. Exercise by forming groups – It will also burn calories and make it fun to exercise with others.
  7. Exercise for at least 20 to 40 minutes per day.
  8. Do not exercise when you are hungry. You should exercise before Sehri (pre-sunrise meal) or after Iftar (post sunset meal).
  9. Do not do high intensity exercises such as running too fast, lifting a steeper or heavy weight, as joints or muscles may be hurt and problems such as low blood pressure (low), hypoglycemia (lack of blood sugar) or dizziness may occur.
Read Now: What is Obesity: Symptoms, Causes, Treatment and Exercises.

Bottom Line.

So, in the holy month of Ramadan everyone wants to stay healthy and fit even though high temperature of summer. Thereby, you can follow the above mentioned advice regarding what to eat, which exercise need to be done, what to avoid, etc in order to stay fit and healthy during Ramadan. People those who are suffering from heart disease or diabetes or any kind of health issues should consult the doctor before start fasting.

+3 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Resveratrol;
  2. Everything you need to know about cantaloupe;
  3. Bromelain;
  4. Hypoglycemia;




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