413 www.experimentjournal.com ISSN-2319-2119 RESEARCH ARTICLE MH Noorbhai , The Experiment, Feb, 2013 Vol. .7(3), 413-416 PHYSICAL ACTIVITY DURING THE MONTH OF RAMADAAN FASTING The month of Ramadaan incorporates the fasting of Muslims for approximately 12-18 hours of the day. Because it’s a month where no drink or food can be consumed during daylight, there has been a lot of speculation regarding the abstinence of exercise and physical activity during Ramadan. There have been myths with regards to a decrease in blood levels and heart function, weakening of the immunity system and syncope when exercising during Ramadan. [1] This article is an attempt to guide readers on the importance of exercise, the ‘when-what-how’ and some valuable pointers to remember when exercising during Ramadaan. The importance of exercise during Ramadaan Research has shown that fasting for 30 consecutive days without exercise results in a regression of strength and fitness. Individuals who train a minimum of 3 days a week for 11 months but avoid training during the month of Ramadaan, puts them at a setback with regards to cardiovascular and resistance adaptations. ‘You lose more than you gain and you gain less than you lose!’ Therefore, it is imperative that Muslims maintain their exercise routine during Ramadan. It is advisable not to progress your exercise routine (increase in weights, sets, repetitions, speed or distance) during Ramadan, but maintain what you’ve done in the previous month. [2] If one has to leave exercise for a month, it will be equal to losing 4 months of exercise. Surely, one can’t afford to lose all those months of physical activity. Many Muslims would find it difficult to exercise during Ramadaan but it’s integral to note that this is also a month of patience, sacrifice and exercising during Ramadaan is purely a ‘mind over matter’ fact. Persons with chronic diseases, injuries and complications Persons with the above should take caution when exercising or doing any strenuous workloads during Ramadaan. In particular, persons with Type 1 Diabetes should not exercise at all as this can hinder their glucose levels profusely. Hypoglycemia is the most common problem for Diabetics who exercise and is usually a concern for Diabetics taking insulin or oral medication. [3] However, persons with Type 2 Diabetes (‘the active’ Diabetic) can exercise at a low-intensity, but for a maximum of 35 minutes focusing predominantly on aerobic and strength training. This does not contribute any adverse effects on the adequacy of diabetic control. [4] Persons with high blood pressure or hypertension should exercise at a low-intensity with a 75% maximum heart rate. [4] Example: a 60- year old woman’s maximum heart rate would be 160 beats per minute (220 – 60 = 160), 75% of 160 is 120 beats per minute. Therefore, a 60-year old hypertensive woman should not exercise in Ramadaan with a heart rate of more than 120 beats per minute. These maximum heart rates depend on age, gender and health risk factors. With a hypertensive individual, their blood pressure increases during and after exercise. After exercise, their blood pressure takes time to decrease when compared to a healthy individual. However, individuals who have their hypertension well-controlled with diet and medication in the evenings can regulate their blood pressure more effectively during and after exercise. [5,6] The more severe the hypertension, the worse the blood pressure levels can fluctuate during exercise. [6] Persons with any injuries or complications should also exercise at a low-intensity for a maximum of 30 minutes because your bodies utilise more energy during the recovery phase of injury or pain, especially when fasting. [7] Therefore, not enough energy and glycogen stores will be retained for more than 30 minutes when exercising. In addition, persons with chronic diseases or complications are refrained from consuming medication while fasting. It is therefore difficult to manage sugar levels, cholesterol levels and blood pressure without medication during Ramadaan. Exercise can manage these as well but the above recommendations need to be adhered to when exercising during fasting. Individuals with any chronic