Ramadan presents a challenge to maintaining physical fitness due to changes in daily routines and reduced physical activity. However, it is possible to overcome these challenges by following some simple exercises at the right times.
اضافة اعلان
**Simple Exercises to Stay Active During the Holy Month**
1. **Warm-Up to Activate the Body**
Before starting any exercise, it’s crucial to perform warm-up exercises to stimulate circulation and prepare the muscles for movement.
2. **Slow Walking to Boost Activity**
Walking is one of the easiest exercises to perform during Ramadan, whether after Iftar or before Suhoor. It is recommended to walk for 30 minutes two hours after Iftar to enhance fitness and stimulate blood circulation.
3. **Squats to Strengthen Muscles**
The squat exercise helps to strengthen the leg, thigh, and buttock muscles, and can easily be performed without the need for special equipment.
4. **Plank to Improve Balance**
The plank is an effective exercise for strengthening core muscles, such as the abdominals and back, while also enhancing balance and body stability.
5. **Leg Raises to Activate Lower Muscles**
The leg raise exercise strengthens the lower abdominal muscles and thighs. It can be performed at any time during the day to improve overall fitness.
6. **Deep Breathing to Relieve Stress**
Deep breathing helps calm the nerves and reduce stress, supporting the ability to fast and improving mental focus.
7. **Stretching Exercises to Prevent Muscle Strain**
After performing exercises, it’s advisable to do stretching exercises to reduce pain and prevent muscle strain.
**Tips for Exercising During Ramadan**
- **Exercise After Iftar:** It is preferable to exercise 1.5 to 2 hours after Iftar to allow the body to regain its energy.
- **Stay Hydrated:** Drink adequate amounts of water between Iftar and Suhoor to replenish lost fluids.
- **Balanced Nutrition:** Eat well-rounded meals that include proteins and fibers to maintain energy levels.
- **Listen to Your Body:** If you feel tired or fatigued, it is advised to take a rest and avoid overexertion.
