In terms of time management, exercise during Ramadan may seem difficult,

Ramadan Fitness

but it is actually a great time to try and organize yourself and make it a habit.

After fasting all day, it can be very tempting to dig into your meal as soon as possible but this can wreak havoc on the digestive system. Dietitians suggest breaking the fast gradually, having a drink and a light snack at sunset, and then waiting up to two hours before a full meal.

This is an opportune moment to fit in some exercise. You can also exercise following the Taraweeh prayers, which help to re-energize your body and prepare it for some more strenuous exercise.

Alternatively, although not for the faint hearted, if mornings are the only time you can fit in some exercise, try and eat a very late and well balanced Sehri.

The level of exercise you choose to do is ultimately your decision. Some people are able to exercise more than others under fasting conditions. We recommend lower impact exercises.

During Ramadan, when extra prayers are performed, the pressure on your knee joints will be increased. While weight loss (due to reduction in muscle mass) will lessen the aggravation to your joints long term, performing the simple stretches below will help in the short term:

Quadriceps stretch
Stand with your feet together, knees slightly bent, and tummy held tight. Take hold of your right foot (on the top where your shoe laces are!) and, keeping your knees together, pull your heel to your bottom. You should feel a stretch on the front of the thigh. Hold for 5 seconds. Repeat on the left.

Hamstring stretch
Standing with your feet together, bend at the knee. Extend your right leg, placing your right foot flat in front of you. Lean forwards to feel a stretch in the rear of your left thigh. Hold for 5 seconds and repeat on the left.

Calf stretch
Face a wall, and raise your hands to place your palms flat against it. Step backwards with your right leg so that you are in a lunge position. Drop your right heel to the floor to feel a stretch in the calf muscle. Hold for 5 seconds and repeat on the left.

Lower backstretch
Bend your knees and lean forward to wrap your arms around the back of them.

Drop your head bringing your nose to your knees. Round your back so that you can feel a stretch in your spine. Hold for 5 seconds and repeat if necessary.

These few stretches will help you keep fit during the month of Ramadan and will make fasting and praying much easier for you!