Welcome Ramadan 1444 H with self-care and exercise tips from experts.

Practicing self-care while fasting

During normal days where we get to eat whatever whenever, we often find comfort in snack breaks. These breaks often act as refreshers between meetings, or could even help with brainstorming new ideas.

The month of Ramadan is a great time to practice finding other comforts other than food, which could lead to unhealthy habits. Here are a few ways you can do to upkeep your mental health without overindulging:

• Prioritize mental health. It can be challenging, while also feeling incredibly rewarding, to have earlier mornings and changes in daily routines. Slid in time blocks in your schedule for self-care activities such as journaling.
• Connect with communities. Post-pandemic, many Mosques often host virtual Iftars and Taraweehs for communities to join in on. This could be an alternative if you’re still working normal hours during Ramadan.
• Manage challenging feelings. Agitation is usually caused by fluctuating blood sugar levels resulting from lack of food or dehydration, so it will pass. Until you can eat and drink again, let focused breath guide you out of this negative emotion.
• Communicate openly. Inform impacted parties of the changes you will be making in your work schedule—whether that be moving your lunch hour to accommodate time for prayer, or starting your workday a bit earlier or later.
• Listen to your body. Take a few moments in your day to check-in on what you need. As your body goes through an adjustment period, allow yourself to take mini rests if you start to feel out of focus.

Learn more ways you can implement to prioritize self-care during Ramadan here .

Maintaining movement during Ramadan

A great lesson we can all learn from the month of Ramadan is to have self-control and to know your limits. Doing things in moderation is a great way to practice it, including in terms of exercising.

Fitness experts have shared their tips on how you can still stay fit and make exercising work while fasting:

1. Hydrate in the morning

Sunny Salique, personal trainer and ambassador for Bio-Synergy, states that he usually has around 4 big glasses of water just before sunrise, to avoid dehydration.

2. Find your golden hour

Souad Gharib, owner of Female Trainer, says getting her workouts done early in the day helps her feel energied during the challenging afternoon hours.

3. Join a 24-hour gym

Salique also advises to join a local 24-hour gym, as it gives you the flexibility to workout after you’ve broken your fast or between prayers.

4. Try strength training

For fans of HIIT workouts, it’s advisable by Gharib to switch to workouts that aren’t so intense—with lower reps and more rest time.

5. Eat a filling suhoor

A good suhoor with complex carbohydrates is preferred. It could include oats and nuts with dates and bananas, as this will give you slow-release energy.

6. Make time for recovery

Gharib usually goes back to sleep after morning prayer at 5am and have a little nap, then exercise at 9am. Salique says he takes a nap from 5pm until iftaar.

7. 10 minutes per day

Body transformation coach, Nazia Khatun, says to stretch, do yoga, go for a walk, or just do whatever kind of movement you feel up to doing.

Read the full Independent piece on the tips to exercise during Ramadan here .

The overlooked benefits of Ramadan

Though a lot of Ramadan is indeed about fasting, there is a lot more that goes into it. Especially in Indonesia, Ramadan has become a culture that is highly celebrated. Many of us get excited when it’s nearing fasting month. Some of the reasons could include:

• Benefits of traditional food

The kind of foods you eat for suhoor and iftar will vary depending on where you are geographically. Popular traditional foods found during Ramadan include Dates—which are packed with carbs and fibers , and Fish which is high in omega-3.

• Benefits of habit breaking

Ramadan is the perfect time to ditch any bad habits for good, like smoking and sugary food. Research indicates that many Muslims find it easier to control their long-term cravings post-Ramadan.

• Benefits of family time

Sharing in the rituals and traditions with your family and friends can create a real sense of togetherness. These traditions could include bukber, carrying out charitable tasks together, and more.

Find more underrated benefits of Ramadan in the medical Patient article here .

Ramadan is known as a month full of blessings—but only if you make it to be.

The blessings won’t come unless you act on them, one of the ways through taking care of your mental AND physical health.

Are you Ramadan-ready, yet? Make sure your colleagues and family are prepped for the Holy month by sharing this week’s Monday Mavens edition.

See you next Monday!