Can I keep up my rehab while I fast?
In most cases you can keep going with changes. The fasting month is a time of faith and family, and your body still needs to move, particularly after surgery, a stroke or an injury.
What changes is how much, when and how hard. The plan is to protect what you have gained, not to push for big gains this month.
What time of day suits exercise best?
It depends on you and your work. Here are the usual choices.
- After iftar and before tarawih, once you have eaten and drunk.
- After tarawih, in the evening, if you are not too tired.
- Before sahur, in the cool of the early morning, if you wake up early.
- A very light session in the late afternoon, if you feel well.
Heavy exercise in the heat of the day, when you have not had anything to drink, is the part to avoid. Listen to your body.
How should I scale my exercises?
Lower the number, not the habit. If you normally do three sets, do one. If you walk for half an hour, walk for ten minutes.
Keep the exercises that matter most for your condition and drop the rest for now. Rest more between them, and keep the quality good. A short, calm session beats a long, shaky one.
How do I handle heat and fluids?
Ipoh afternoons are hot and humid. Stay in the shade and indoors during the hottest hours if you can, and do not exercise outdoors at that time.
Between iftar and sahur, drink enough water in small amounts, not all at once. Eat a balanced meal with protein, which helps muscles recover. See our guide on hydration and cramps in a hot climate.
What about medicines and long-term conditions?
Speak to your doctor before the month starts. People with diabetes, high blood pressure, heart disease or kidney problems need advice on medicine timing and on how much exercise is safe.
Our guide to diabetes and exercise in Perak covers this in more detail. Never change a medicine yourself, and ask your doctor what to do if you feel unwell while fasting.
When should I stop and get help?
Stop at once if you feel dizzy, faint, shaky, very short of breath or have chest pain. Sit down, rest and, if you do not improve, go to an emergency department. Hospital Raja Permaisuri Bainun and the private hospitals in Ipoh have emergency departments.
For help with a plan that fits the month, read about exercise rehabilitation and older adult rehabilitation. See our home physiotherapy page for how a visit can be timed.