Ramadaan EXERCISE AND

“O believers! Fasting is prescribed for you - as it was for those before you - so perhaps you will become mindful of Allah.”

The primary goal of Ramadaan is to develop an inward awareness of the Creator, Allah (SWT). It can be argued that one should, therefore, not be preoccupied with unnecessary activities which may cause distraction from this goal. Exercise in Ramadaan is seen by some as wasting valuable time which could be put to better use.

As Muslims, however, we need to be reminded that physical activity is an intrinsic part of our Deen.

/…Àii œv ̅i wÛi «ˆ>Àà œv Ï>“ ˆ˜ÛœÛi «…ÞÈV> effort. These are the compulsory activities of salah, fasting and the annual Hajj pilgrimage.

SALAH

The daily prayer is itself a form of exercise, as its prescribed movements involve all muscles and œˆ˜Ìà œv ̅i Lœ`Þ° /…ˆÃ Li˜iwÌ ˆÃ “Տ̈«ˆi` ܅i˜ performing Taraweeh salah in Ramadaan.

FASTING

7…ˆi ̅i “i`ˆV> >˜` ëˆÀˆÌÕ> Li˜iwÌà œv

(Qur’an 2: 183) fasting are well known and frequently discussed, Üi ÛiÀÞ Ãi`œ“ ÀiyiVÌ œ˜ œÕÀ ÃÌ>Ìi œv «…ÞÈV> preparedness prior to entering this holy month. The physically demanding activities of fasting during the day, and Taraweeh prayers in the evening during the month of Ramadaan, are tiring and exhausting to most observants. It is no wonder that many Muslims become extremely lethargic as the days «Àœ}ÀiÃð Ì ˆÃ] ̅iÀivœÀi] ˜œÌ ՘ÕÃÕ> ̜ w˜` ̅>Ì attendance at masajid for the evening Taraweeh salah, drops precipitously as the month passes, as people simply run out of energy and enthusiasm.

ADVICE FOR EXERCISING IN RAMADAAN

These guidelines do not apply to elite and/ or professional sports people. They have unique, individual needs and usually a programme will be ëiVˆwV>Þ `iÈ}˜i` vœÀ ̅iÃi ëœÀÌà «iœ«i `ÕÀˆ˜} the month of Ramadaan.

GENERAL GUIDELINES

Do not start an exercise programme in

Ramadaan.

Those already on an exercise regime, will Li˜iwÌ vÀœ“ > “>ˆ˜Ìi˜>˜Vi «Àœ}À>““i `ÕÀˆ˜} Ramadaan. If one stops exercising all together,

ˆÌ ˆÃ ˆ˜iۈÌ>Li ̅>Ì Ì…iÀi ܈ Li > œÃà œv w̘iÃà over a period of time, especially if the exercise programme was initiated recently. The outlook is LiÌÌiÀ vœÀ ̅œÃi ܅œ >Ài wÌÌiÀ >˜` …>Ûi iÝiÀVˆÃi` for a longer period before the cessation of the programme. In these individuals, there is lesser loss œv w̘iÃà >˜` ̅i «ÀˆœÀ iÛi œv w̘iÃà ܈ Li À>«ˆ`Þ regained on recommencement of the programme. Thus, it makes sense to achieve the maximum level œv w̘iÃà «œÃÈLi] ÕÃÌ LivœÀi ̅i Vœ““i˜Vi“i˜Ì of Ramadaan.

It is not advisable to increase the amount and intensity of exercise during Ramadaan. As the body is in a fasting state, the adaptations required to ˆ˜VÀi>Ãi w̘iÃà iÛiÃ >Ài ˜œÌ }œˆ˜} ̜ Li œ«Ìˆ“>° Also, participation in mass, organised sports events is also discouraged.

Do not prioritise exercise time over important compulsory or voluntary acts of worship e.g. Fard salah, Taraweeh salah, reciting the Qur’an, giving charity, involvement in community activities, Thikr, etc. It is a reality that many people increase these acts of devotion in the holy month and neglect them during the rest of the year.

Reciting Athkaar whilst exercising should not be restricted to the month of Ramadaan only.

Try not to skip Taraweeh prayers (all 20) as this is not only spiritually rewarding, but also offers “i`ˆV> Li˜iwÌð

EATING AND DRINKING GUIDELINES

Do not skip Suhoor.

Rehydrate after fasting by drinking small, but vÀiµÕi˜Ì >“œÕ˜Ìà œv yՈ`ð Àˆ˜Žˆ˜} ̜œ “ÕV… yՈ` at one time will quickly be excreted by the kidneys.

Avoid drinks containing caffeine e.g. tea, coffee and colas. These will accelerate elimination œv yՈ` vÀœ“ ̅i Lœ`Þ°

Eat foods which release nutrients slowly (low GI foods). This will provide energy for longer. $TGCMHCUV EGTGCNU TQNNGF QCVU DTCP ƃCMGU Most green vegetables: broccoli, spinach, ECDDCIG ECWNKƃQYGT DTWUUGNU URTQWVU DCD[ marrow.

Some starchy vegetables: sweet potatoes, sweetcorn, squash, carrots.

Legumes: peas, lentils, chickpeas, baked beans, butter beans, sugar beans, dhals.

Pasta and noodles: brown pasta, soya noodles, vermicelli noodles, rice noodles.

Rice: basmati, long grain, brown.

Bread and rotis: brown, whole-wheat. Other: mealie meal pap, quinoa, barley, couscous, semolina.

BEST TIME TO EXERCISE

Do not exercise at midday.

The best time to exercise is between Iftar and Suhoor. Here there will be no restrictions on eating or drinking needs. A light meal at Iftar, then the exercise programme, followed by the main meal.

Salah times for Maghrib, Esha and Taraweeh prayers have to be considered, as the exercise regime will have to be scheduled around these times.

Another recommended time is just before Suhoor, as the exercise programme will end with a meal just before the fast. However, this may not be suitable for most people.

Other times that have been advised (with caution) are just after Fajr and just before Iftar. This should only be undertaken having taken medical advice.

CONCLUSION

When a Muslim engages in physical activity, participation in such activities is not to derive worldly pleasures, but to gain the pleasure of Allah -7/® >˜` ̜ «…ÞÈV>Þ LiVœ“i ÃÌÀœ˜}iÀ >˜` wÌÌiÀ to worship the Creator, Allah (SWT) more effectively.