Muslims around the world will observe the holy month of Ramadan during lock down and restrictions due to the corona virus outbreak that has paralyzed the entire world.
Ramadan is the holiest month for Muslims, in which they fast during the daylight, congregate for prayers and share meals as a community. But with strict curfews and social distancing directives enforced to limit the spread of the highly contagious COVID-19 disease, many of Ramadan’s rituals and traditions will be curtailed this year.
How will Fasting be different for Muslims this year?
During the holy month, Muslims wake up early to eat a Pre-Dawn meal called Suhoor, and break their fast after sunset with a meal called Iftar. Breaking of the fast is usually a communal affair.
It is common for mosques to host large Iftars, especially for the poor. Because of the pandemic, which has spread to 185 nations, many countries this year have advised citizens to avoid large gatherings and have Suhoor and Iftar individually or with family at home. Fasting with COVID-19 symptoms? In all cases, it is essential to seek medical advice from your doctor.
According to the Quran, sick people are exempted from fasting and can make up for the missed fast within a year after Ramadan. The elderly, pregnant and nursing women are also allowed to skip fasting. Therefore,if you are experiencing serious corona virus symptoms or have just recovered from it , it is advisable not to fast.
In Islam, it is very clear about who should fast and who is exempted from fasting, particularly those who are experiencing a particular ailment. It depends upon the immunity of the person, if it is [symptoms are] mild and if it is bearable just like normal cough and flu in which there is no danger to your life … carry on your fasts as long as it’s not affecting your physical health.
Staying fit during Ramadan in lock-down While in lock-down, many of us are conscious of how much or how little exercise we’re doing now that we’re no longer commuting to work or going to a gym or for our daily yoga sessions and generally being out and about. Most of us are either going for a daily walk dawning our masks or doing home workouts.
This year, Ramadan occurs during summer. High temperatures should be taken into account when performing physical activity. Exercising in the day without being able to drink water poses some difficulties owing to the hot summers in India. But after iftar, one is often too full to be able to move and risks indigestion.
A lack of exercise, while the body is deprived and running on low energy, can take a mental toll too. It means we’re not getting that kick of endorphins and dopamines that we normally get while eating or exercising.
This year, as Muslims won’t be getting our exercise from the hustle and bustle of day-to-day life, we’ll have to be extra mindful of how much we eat, what we consume and how often we are moving. Eat a proper balanced meal to avoid indigestion and depositing that extra fats in your body during Covid lock-down.
When is the best time for a fasting person to work out – before or after Iftar?
1. Before Iftar Precautions should be taken and proper guidelines followed when working out before Iftar. Exercising just before Iftar should be limited and for no longer than 60 minutes. After you break the fast, drink sufficient amounts of fluids and water to replenish salts and minerals lost by the body, and have a good rest.
2. After Iftar It is advisable to perform physical activity three hours after you break the fast as by then the body has completed the digestion process.
Special Tips during Ramadan
* Avoid aggressive and high-intensity exercises during daytime and especially in hot weather. Hot days increase body fluid loss which could lead to dehydration and dizziness
* Choose a convenient time to work out during Ramadan, either just before Iftar or two to three hours after Iftar. Avoid physical activity immediately after you break your fast as all of the body’s energy will be directed towards digestion of food.
* You should consult with your physiotherapist/ a physician before starting any physical activity if you are unsure of your health.
* Reduce physical inactivity, as sitting in front of the television for extended periods of time, organize instead family activities such as doing household chores.
* Stop any physical activity immediately if you experience dizziness, nausea, difficulty in breathing or chest pain.
* People with nephrolithiasis ( kidney stones) should take extra care and drink more amount of water after iftar and eat less protein rich diet and salty food
* People with diabetes should take precautions while you fast and should fast only if their blood sugar levels are normal since two months before ramadan.
* Hypertension patients should take proper medication in suhoor and should avoid high intensity workouts during or post iftar at any times
* Drink sufficient quantities of water between Iftar and Suhoor to avoid dehydration during fasting.
STAY HOME! STAY SAFE! STAY HEALTHY and STRONG!
Happy Ramadan!
Author: Dr. Maria M Bhabhrawala (PT)