Islamabad
Many people tend to avoid physical activity during Ramazan due to the risk of dehydration. This is a misconception. Just as it is essential to fully embrace the spiritual aspects of Ramazan, it is also important to continue and maintain one s physical activity routine, with the type of exercise being adjusted according to meal timings during the fast.
Consultant nutritionist at Shifa International Dr. Rezzan gave this piece of advice while talking to this correspondent here on Wednesday. Although the advice comes a little late, given that Ramazan is almost over, the importance of regular physical activity during the holy month should be remembered nevertheless. Physical activity should be an important part of the Ramazan schedule. The fasting month can be a perfect time for losing unwanted fat, and maintaining body muscle and tone. The common misconception is to cut back totally on exercise and workout, and resume it after Eidul Fitr. Completely avoiding training during Ramazan fasting can lead to loss of muscle, strength and stamina, Dr. Rezzan stated in a single breath.
Although fasting might cause dehydration symptoms like fatigue, dizziness and headache, most of the sport authorities recommend continuing on daily exercise with the caution of avoiding high-impact sports during the day. The type of exercise should be adjusted according to the time of fasting and the meal timings. Cardio exercises such as walking, cycling, swimming and aerobics can be recommendable either a few hours prior to breaking the fast, since the body will be refuelled shortly thereafter, or after breaking the fast, the nutritionist said. With reference to weight training, Dr. Rezzan recommended that it be done either before sehri or after iftar. If the workout will be after breaking the fast, meals should be in small portions and should include easily digestible foods such as milk and products combined with fruit and cereals or light sandwich made with bran bread and combined with any protein food (i.e., chicken, fish, cheese, peanut butter, etc).
Exercise, Dr. Rezzan said, can be followed with another light dinner. Ramazan should not be the month of excessive eating or total relaxation. One should still continue normal routine life and daily activities, exercise and maintain a healthy body. The body copes well with physical activity, she informed.
During Ramazan, meal frequency reduces to two rather than three, with no snacks in-between the two meals. Due to longer summer days, the gap between the two meals is about 15 hours this Ramazan. The body reacts to the fasts by increasing the fat stores. This fat is consumed over the course of the day, Dr. Rezzan said.
Meals should ideally be balanced with foods from all the five food groups namely, milk and milk products, grains, meat/pulses, fruits, and vegetables. Fill two-thirds of the plate with grains, fruit and vegetables, and one-third with protein foods such as chicken, fish, mutton, beef, egg or pulses. Include about half a cup of milk or yoghurt to sehri and iftar meals, the dietician recommended.
It is important to ensure that sufficient water is consumed between iftar and sehri. At least eight glasses a day is the recommendation. Lack of water stresses the body greatly, and can also lead to painful headaches.
Instead of a balanced meal, if mostly fried food, juices and sweets are consumed, more fat will be accumulated in the body than can be burned off during the day, which will contribute to obesity, and can lead to a number of injurious health conditions such as diabetes, Dr. Rezzan warned in conclusion.
