Catching up with five UAE fitness fans to find out how they keep their healthy habits on track during the holy month.
Sara Hendash, 21
Activity: Olympic weightlifting and power lifting
Regular routine: I train five to six times a week, two to three hours a day.
How does this change during Ramadan? Throughout the month, I really try my best to keep my regime as it is, although the amount of activity naturally has to reduce, mostly during the daytime.
How do you feel the fasting affects you physically? The fasting does lower my energy levels and makes me feel more tired due to lack of caloric intake, but I don't let that stop me from training.
How do you keep up your energy levels? I try to eat the right amount of the right kind of healthy foods for iftar and stay focused and motivated. A lot of people tend to overeat and this causes them to feel very lethargic, so I try to avoid this and choose foods that support my body and my training. What I love most about Ramadan is the purity you feel during the holy month, and I also love how it brings families and loved ones together to share a meal.
Tariq Adel Al Kamil, 25
Activity: Ice hockey
Regular routine: During the off-season I practise about three times a week, and on other days I go to the gym.
How does this change during Ramadan? I train a little later in the day trying to time it so I can complete my workout and head to iftar afterwards. I reduce the intensity and give my body longer breaks during a workout and try not to lose too much water through sweat early on. I also monitor how my body is feeling – there are times when I decide halfway through a workout that I need to stop and call it a day, but as the month goes on I find I adapt to the change.
How do you feel fasting affects you physically? The first days are the most draining, but Ramadan is more of a mental challenge than a physical one, as there are people all over the world who go through this type of fasting, without choice, every day.
How do you keep up your energy levels? My energy during Ramadan is positive and focused because I'm only spending it on the important things in life. My prayers and my family also help me stay committed to achieving my goals.
Salma Ganchi, 39
Activity: Cross training – cycling, running, swimming, yoga and Pilates
Regular routine: I always train towards a goal. At peak, right before an event I probably train up to 14 hours a week. During maintenance periods, it is anything between nine and 12 hours.
How does this change during Ramadan? Training definitely slows down and is not as intense. I try to exercise 4 to 5 days a week, mainly indoors. I practise yoga and Pilates which fuel the mind and build strength in the core. Instead of running and cycling I will go to the gym and walk on the treadmill and do some very light weights during the day – nothing that gets the heart rate too high or causes dehydration.
How do you feel the fasting affects you physically? I always wake up for suhoor in the early hours of the morning to eat and then go back to sleep for a while. Being a mum of three boys, life carries on as normal as their energy certainly doesn't dwindle and doing everyday chores can be draining. Ramadan is also a very social month with lots of family gatherings, so I often find the late evenings and early wake-ups tough. On a positive note, it is a very spiritual month and a great time to detox – feeling a little lighter is always a great feeling.
How do you keep up your energy levels? I drink lots of water, eat fresh fruit and vegetables and a healthy portion of carbohydrates and protein. A green juice is a must for me, while waking up for suhoor and eating a breakfast of fruit, oats and eggs keeps me going for the day. During the course of the evening, I try to have an almond milk smoothie (almonds, water, dates, vanilla and cinnamon), which boosts my energy.
Dessi Kassab, 45
Activity: Horse riding, walking and yoga
Regular routine: I walk every day and love to ride at least three times a week, usually out in the desert. I'm also a yoga teacher and reiki healer – I teach about six or seven classes a week.
How does this change during Ramadan? I get up for morning prayers about 4am to 5am, then go back to sleep for a while, before taking a one- to two-hour ride, teaching a class or working with a reiki client. I try to stick to a similar schedule and don't really reduce the amount of activities, but I do support myself with extra naps and meditation.
How do you feel the fasting etc affects you physically? Naturally I feel more tired, but I also feel that when I am teaching or practising reiki, it actually helps to keep my energy levels nicely balanced. Horse riding is also a great way of clearing my mind and keeping me focused.
How do you keep up your energy levels? I am careful about my choice of food. Upon waking, I always have a smoothie with dates, almond milk, bananas, oats, flax seed and fruit and rehydrate with water. I eat just a little after breaking my fast, always soup, salad, a light appetiser and juice and usually eat my main meal after evening prayers at the mosque.
Peewee Sanchez, 45
Activity: Yoga and meditation
Regular routine: I wake at about 4.30am and do my yoga practice. After the school drop I teach two classes and often lead yoga teacher- training courses in the afternoon, followed by two more evening classes and a meditation session.
How does this change during Ramadan? It stays mostly the same, but I move my meditation to 4.30pm when I am at my hungriest. It is so easy to sit still and focus when your blood sugar is at its lowest. With yoga, there is no need to adjust the amount of activity, just the intensity. Pranayama (breathing exercises) helps to boost my energy levels, regulate body temperature and calm the mind, so I do a lot of this, especially prior to iftar. Highly recommended yoga poses during this time are forward bends, hip openers, shoulder stand and plow pose.
How do you feel the fasting affects you physically? After about a week I get used to the routine, although 4pm to 6pm is always the hardest time. By 2pm I start to feel sleepy and by 4pm, my body literally does not want to move as my blood sugar is at rock-bottom – this is the perfect time for meditation as you experience a lot of stillness.
How do you keep up your energy levels? Pranayama is a great way of keeping the mind calm and alert – certain energetic breathing practices can also increase your energy levels.
Exercise tips
● Keep up the exercise even if it is just a gentle walk or a quiet yoga practice at home.
● Stay hydrated with water and home-made juices during non-fasting hours.
● Sleep well and find a training partner who is also fasting.
● Don’t overeat at suhoor – it can make you feel hungrier throughout the day.
● Opt for slow-release, energy-boosting foods upon waking, such as eggs, oats and whole grains.
● Avoid high-intensity workout sessions just before iftar when your blood sugar is at its lowest.
● Great food choices for breaking your fast include dates, nuts and seeds – these fuel the body without spiking your blood sugar, which will be low from fasting all day.
● Include fresh fruit, vegetables and healthy proteins such as fish, meat and chicken in your main meal.
● Spend some time alone for reflection – a healthy mind supports a healthy body.
● Be proud of yourself for staying true to both your religious and fitness values.
* Amanda Tomlinson
