New mum (to-be), Ramadan & workouts'
Dear new mum(to-be),
Whether you never really exercised, are looking to return to exercise, or are struggling to workout in Ramadan, then this is for you.
But before I start, I would like to introduce, or remind, you how Islam is looking at exercising and taking care of our body:
Islam sees the human body as a trust given to each of us by God, which has a right over us and we are obligated to take care of it. Islam also encourages us to take up good actions only as much as we are able as the best deeds done are considered those done regularly even if few. In short, Islam encourages taking care of one’s body regularly in a sustainable way and this is considered a worship of God in Islam.
Ramadan Mubarak.
So to begin with, let’s answer the most basic, yet crucial questions:
Can we workout when pregnant or breastfeeding?
Can we fast in Ramadan when pregnant or breastfeeding?
Can we workout and fast Ramadan when pregnant or breastfeeding?
In short, the answer is YES.
The bit longer answer, if you have your doctor's clearance to exercise you are all good to go.
The long answer and more details:
Find out why to workout when pregnant and how to keep it safe.
Everything you need to know about breastfeeding and exercising.
Navigating Ramadan Fasts when pregnant or breastfeeding.
The thing is that there is no one-size-fits-all advice here for exercising as a pregnant or new mom and for exercising during Ramadan, yet here are some universal things all mums(to-be) should know when aiming to workout during Ramadan:
Toddler interrupted, breastfeeding, or bathroom breaks (3rd-trimester struggles..) in the middle of your workout - that still counts as an effective workout.
Focus on staying consistent with your workouts.
Keep the goals of personal records, muscle gain, and fat loss for the months outside Ramadan. Focus on consistency and maintenance.
Low(er) intensity workouts count! Shorten the duration, decrease weights, walk instead of running, do body weight instead of weights, stretching sessions, mobility workouts - these all count.
If you don’t know when is the best time for you to workout then try different timings: before suhoor, after suhoor, noon time, before iftar, just after iftar, later at night - it's honestly a trial and error!
Get enough protein. Your muscles need enough power, so prioritize protein! While I am not worried about your carbs intake during Ramadan, then do make sure to get at least 1-1.5g of protein per kg of your body weight.
Stay well hydrated. Add natural electrolytes to your water (e.g.opened dates soaked in a jug of water, a pinch of salt with cucumber or fruit slices), and drink coconut water.
Get enough sleep. Sleep and recovery are important components that help you gain optimal health benefits from your workouts.
What works for Gina the Influencer may not work for you. Listen to your body! Adjust your workout routine, intensity, or timing accordingly. There is no 1 size fits all.
Any heaviness, bulging in the perineum, pelvic floor area, or sudden leaking of urine is a sign that this exercise, intensity, or exercise duration is too much for your body. Skip this specific exercise or stop fully for this time. In all cases seek professional support as soon as possible from a women’s health specialist if this happens. I want you to know that such things are common, but not normal at any point in a woman's life (mother or not mother).
Be proud of yourself for showing up.
Now let’s go a bit more into detail based on your current exercise level and motherhood status…
If you are already exercising consistently then here are 4 ways to adapt your workouts to Ramadan:
For strength training go with lighter weights, and increase the number of repetitions.
It’s okay to reduce the number of sessions per week. You are not going to lose-it-all. Just make sure you stay consistent with your chosen plan.
One more time, walking, stretching and mobility moves are workouts too.
Go easy on yourself.
If you are breastfeeding and new to exercising then keep this in mind:
Pump or feed your baby right before exercising. This can reduce the discomfort from engorged breasts and give you exactly the needed time to finish the planned workout before your baby needs you again.
Studies have shown that fasting or exercising does not affect milk supply.
Stay hydrated as dehydration is the enemy here.
If you are pregnant and new or not-so-new to exercising then this is important:
Dehydration and overheating are the main concerns for pregnant women, especially when exercising and fasting. So turn up that AC or exercise outdoors during low-temperature hours and make sure you consume enough hydrating liquids and foods during non fasting hours.
Getting enough protein is especially important for you as protein is important for the fetus’s growth and development. Your muscles need it and your baby needs it.
Know the signs and symptoms when to adjust your workout or the specific exercise and when to stop immediately and seek medical help. Learn more about the signs and symptoms here.
Lose the mindset of all or nothing. When pregnant some manage to do fast all days and keep up with the workouts, while others opt for fasting every other day or 2 days and/or reduce workout intensity by 50% or even more. Something is better than nothing!
Listen to your body & trust your instinct.
Tips if you are new to exercising and thinking about getting started this Ramadan:
Start slowly and continue surely. Going 1000% all-in with a burst of motivation.. until exhaustion after 8 days or worse, getting injured, is never the approach for success.
Walking, stretching, and mobility workouts are great for beginners to pick up during Ramadan. Start from 5-10 min and build up from there.
Build consistency. Consistency is the key to results.
Remove the mental burden of what to do, when to do, is it safe and Get a coach who specializes in women’s coaching or is a pre-and postnatal certified.
Join group sessions fit for your level and needs (for pregnant or new-mums).
Find a workout buddy: your family member, friend, or another pregnant or new mum in your area and start together.
Get the Not Another Ramadan Workout Guide, eBook, I released last year. It’s a simple easy sustainable approach how to get started. It’s for you who never exercised before or have been inactive for a long time. It’s written from a woman to a woman, from one Muslim to another through the lens of Islam and Ramadan. Learn more about it here and inquire through DMs on Instagram.
Last but not least, keeping these tips in mind, fasting and exercising during Ramadan while pregnant or breastfeeding can safely be accomplished if you are up to it. If you decide to fast and exercise during Ramadan make sure you have your doctor's clearance and always listen to your body.
With love and care,
Download informative materials:
PREGNANCY & FITNESS:
Pregnancy Exercise Safety Checklist
Exercises & activities to avoid in pregnancy
35 scientifically proven reasons to workout during pregnancy
