The month of Ramadan is upon us once again.
It's the time of the year when our Muslim friends and family members dedicate an entire month to fasting between dawn and sunset in the name of spiritual reflection and self-improvement.
But there are many things different about this year's fasting period, especially with the coronavirus pandemic. And it can be difficult to start a hardcore workout routine without help during such a turbulent time.
That being said, that doesn't mean it's time to sit on your butt all day long and turn into a couch potato.
The Ramadan month can also be a perfect time for people to try low-impact workouts at home in hopes of achieving a healthier lifestyle.
As with all forms of physical activities, we recommend that you consult with professionals beforehand if you have any underlying health or medical issues.
But first: When is the best time to workout?
The general rule of thumb is that workouts should be planned around sahur (pre-dawn meals) and iftar (evening meals) to ensure that you'll soon be able to refuel your energy through food.
Verona Lee, a senior dietitian at Pantai Hospital Penang, lists the optimal timing as 30 minutes before breaking fast or an hour after eating. That way, you'll be able to rehydrate after your sessions and prevent feelings of light-headed or dizziness.
High-intensity exercises during the daytime is a huge no-no as it can lead to dehydration or even people passing out from overexertion. Instead, opt for 20 to 30 minutes of low-intensity exercises such as pilates or yoga.
Now, here comes the important part. Planning your workouts.
As with every other physical activity, it's highly recommended to begin by warming up your body to get your muscles ready.
Fitness guru Joanna Soh has your back with a proper warm up and cool down routine to ensure you don't accidentally sprain a muscle.
For those looking for a more intense workout regimen this Ramadan season, she also has a workout schedule ready for you here.
Faisal Abdalla, a personal trainer who also goes by the name "Mr PMA" which stands for 'positive mental attitude', has several IGTVs on his Instagram showing low-intensity exercise steps that you can take in the comfort of your own home without the need for any tools.
For all those stressing over their progress, Abdalla advises to strive for consistency instead of trying to achieve a new personal record.
"As Ramadan goes on, it all gets easier," Abdalla said in an interview with Insider. "The first couple of days are always the hardest and your energy is really low, the hunger is always worse at the start.
"But in no time it becomes your new normal and your body gets used to its new routine and everything steadies out."
Fitness instructor and author of The Ramadan Reset Amina Khan also has several five-minute workout routines on her YouTube channel. Watch her guide her husband through the Ramadan-friendly routines that are sure to make you feel energized.
Firzanah Firdaus, also known as Fie online, is also another fitness enthusiast with a Ramadan workout plan perfect for both beginners and experts.
Fie uploads workout routines daily so it's the perfect time to catch up on some much needed exercising.
And don't worry if you're starting your workout journey now instead of the first day of Ramadan. In the words of Fie, "Better late than never!"
So why not try working out this Ramadan? You might find yourself enjoying it and feeling better after a nice session of sweating it out.
If you're looking for more Asian fitness gurus, here's a handy list of people with various workout routines that are bound to be helpful for those planning to stay fit and healthy.
Stay safe, sane, and healthy, everyone!
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Cover image sourced from faisalpmafitness and Firzanah.
