Tips for fitness and faith

Muscat – Balancing faith and fitness during Ramadan requires careful planning, as years of muscle building and high-intensity endurance training can be impacted by fasting. With limited eating and hydration windows, workouts must be adjusted to prevent muscle loss and maintain strength. Jaison M, gym instructor and fitness expert, shares essential guidelines to help you stay in shape while observing the holy month.

Week 4

For those unable to work out after iftar, bodyweight exercises are a great alternative. Focus on the four ‘S’es of exercise – strength, stamina, stretching and stability. Squats, lunges and push-ups build strength, while jumping jacks or burpees enhance stamina. Yoga or dynamic stretching can improve flexibility, and balance exercises like single-leg stands promote stability.

Often overlooked, stability training is essential to prevent injuries and maintain overall fitness. Keeping a consistent workout routine with these exercises will help sustain strength and endurance throughout Ramadan. Keep 20 to 30 minutes for the workout sessions without pressing yourself too much.