20 January 2019, Sunday | 11:53am

How to Stay Fit and Energised this Ramadan


Ramadan is the ninth month in the Islamic Calendar. May 17 this year marks the first day of the holy month, where Muslims all over the world will begin observing fasting, that is, total abstinence from eating, drinking, smoking and people are also urge not to argue with one another. Due to the changes in dietary habits it is very important to stay healthy, here are some tips on how you can stay energised during Ramadan.

Eating Well

During Ramadan there are two important meal time that you should not skip, that is, the Suhoor and Iftar. Suhoor, the pre-dawn meal, is essential as it will be the main meal that generates the fuel for our bodies. It is suggested that we consume food during Suhoor to consume food that is high in fibre such as wholemeal breads, chapattis as well as other starchy foods like rice and couscous. As for Iftar, it’s important that you take in food that could replenish your energy. Food containing natural sugars are good for breaking fasts but sugary drinks should be avoided. 


Stay Hydrated

Living in country like Malaysia where the temperature can get really hot during the day it’s important to stay hydrated while you are fasting. Dehydration could cause tiredness, headaches and difficulty in concentrating. To prevent that drink plenty of water, fruit juices or smoothies during Suhoor or Iftar. You could also consume fluid-rich foods such as fruits, soups and stews.


Like any other time of the year having a regular sleeping pattern is essential in keeping with a healthy lifestyle. In the 4 weeks of Ramadan your sleeping pattern might be slightly disrupted due to the pre-dawn meals. Even with Suhoor, try getting as much sleep as you can, for approximately around 8 hours. A good shut-eye will allow you to feel fresher and more rejuvenated the next morning.


Last but not least, the best way to stay fit and healthy this Ramadan is exercising. During Ramadan try exercises that are not too strenuous for yourself. As for when’s the best time to exercise it’s actually it varies among individuals. Some prefer to do it after Iftar, before suhoor or tarawih but honestly, it’s up to you. Try to find time to exercise that best suit our schedule. Remember your exercise routine does not have to be a gruelling session at the gym but lightweight exercises that would help you sweat a little to remain active during the month.

Ramadan is known as the time where Muslims try to better themselves. This should not be limited to spiritual aspects of one’s life. Keeping a healthy lifestyle during the month will help a person to improve both physically and spiritually.

Written by:Liyana,Z

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