Physical exercise important during fasting

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In the Islamic faith, Ramadhan is a sacred time of fasting, prayer, and spiritual reflection. Muslims observe fasting from dawn to dusk, refraining from food and drink while also embracing acts of kindness and devotion.

While fasting plays a central role in this holy month, maintaining physical health through exercise is equally important. Experts advise that light physical activity can help Muslims stay fit without straining their bodies during the fasting period.

The role of exercise in fasting

Robert Kaggwa, a physical education teacher, advises that engaging in short exercise sessions can be beneficial. “You should take about five to ten minutes to do light exercises,” he says.

He recommends exercising at Ishraa (sunrise) when the body still has energy from the early morning meal, Suhoor (Daakuh).

However, Sheikh Abdul Mpindi, the imam of Kisaasi mosque, explains that timing is crucial. “During Ramadhan, most mosques adjust the Fajr (morning prayer) timings by about 10 to 15 minutes after Suhoor ends. It might not be practical for everyone to squeeze in exercise between meals and prayers.” He suggests that believers plan their fitness routines around their prayer schedules for a balanced lifestyle.

Walking as a simple and effective exercise

For those looking for an easy exercise, Kaggwa recommends walking. “Walking at a comfortable pace is advisable, and then you can gradually increase the speed over time depending on how the body copes,” he says.

Walking can be done indoors or outdoors, making it an accessible form of exercise for people of all ages.

For home-based workouts, Kaggwa suggests simple mat exercises. “Stretching an arm or a leg can help improve blood circulation and flexibility,” he adds.

He emphasises that fitness is a mindset, and dedicating at least 15 minutes a day to exercise can yield significant health benefits.

While daily activities like collecting firewood or riding a bicycle may seem like exercise, Kaggwa notes that they do not always provide the necessary fitness benefits.

“When the purpose of an activity is purely to accomplish a task rather than to improve health, it does not have the same impact as structured exercise,” he explains.

Prayers as a form of exercise

Muslims are required to pray five times a day, and the physical actions involved in prayer contribute to fitness. Mpindi highlights that prayer involves standing, bowing, prostrating, and sitting, which help keep the body active.

“Apart from the spiritual rewards, performing these prayers consistently helps stretch muscles and keeps the joints flexible,” he says.

Mpindi notes that these movements have a positive impact on the body. “The steps involved in prayer work on almost every joint and muscle, helping to tone the body,” he says. He adds that consistent prayer helps in improving posture, flexibility, and circulation.

Prayer is also a form of meditation that brings internal peace. According to Sheikh Mpindi, prayer provides regular breaks from stressful activities and life’s challenges.

“Taking time to focus on prayer helps reduce stress and enhances emotional well-being,” he explains.

The importance of peace, mental well-being

Sheikh Abdu Rahman, from Matugga mosque, says the Koran emphasises the need for peace and harmony in society.

“For example, we are encouraged to avoid speaking ill of others. Maintaining a peaceful mind helps one stay calm, focused, and free from negativity,” he says.

Adjusting exercise intensity during fasting

While exercise is beneficial, Kaggwa warns against engaging in high-intensity workouts while fasting. He advises those who are fasting to consider their health conditions before starting any physical activity. “People with cardiopulmonary issues, breathing difficulties, chest pains, or dizziness should consult a doctor before engaging in exercise,” he warns.

For those in good health, he recommends light exercises for about 20 to 30 minutes. “Avoid extreme workouts, especially under the sun, as they can lead to dehydration and fatigue,” he cautions.

Consequences of lack of exercise

Failure to maintain physical activity during fasting can have long-term effects. Kaggwa notes that lack of exercise leads to weak bones, increasing the risk of fractures.

“It can also contribute to the development of chronic diseases such as diabetes, high blood pressure, and rapid aging,” he warns.

According to him, people with lean bodies tend to be healthier and more active than those who are overweight. “It is no surprise that lean individuals excel in long-distance running and demanding physical activities,” he adds.