JEDDAH, 27 October 2004 — Many of us abandon physical activity during Ramadan. I say, don’t! If you feel exhausted and dehydrated when you are fasting, I suggest you exercise in the early evening after Isha prayers. A couple of kilometers of walking, jogging, running or cycling along a quiet walkway, away from heavy traffic and exhaust emission or more conveniently inside a large air-conditioned shopping center, will provide you with clean oxygen, enhance blood circulation and provide you with energy. It is important to remember to take your bottle of water along. Those who prefer heavier workouts in gyms should also drink plenty of water.

Abstinence is known to slow down the body’s metabolic rate to save energy as it breaks down fat tissue to provide energy whereas physical activity and exercising boost energy and build muscle tissue. The procedures balance each other to benefit the body, mind and spirit. A slower metabolism during a fast (or starvation) saves calorie burning and energy needed for survival while exercising accelerates the metabolic rate to expend the extra calories eaten after breaking the fast and dissipates lethargy or laziness resulting from a heavy meal.

Regular activity has a positive influence on health and particularly on cardiovascular fitness. Walking, jogging, running and other aerobic exercises reduce stress on the heart, lower the pulse, decrease blood pressure and improves oxygen-dependent enzymes and fat metabolism. Slower heartbeat leads to a more efficient heart. Adequate blood flow and volume increase contractility of the heart muscle, making it less responsive to harmful stress hormones (cortisol, adrenaline).

Good blood circulation encourages the development of collateral vessels of the heart to compensate for narrowing arteries. Moderately vigorous physical training helps sweep and dissolve undesirable blood clots, whereas stressful exhaustive exercises and a sedentary lifestyle can inhibit this action, inducing a faster clotting process.

Regular training along with a weight loss program lowers harmful blood lipids, LDL (low-density lipoprotein), and triglycerides, associated with heart disease, and increases “good” HDL (high-density lipoprotein) that removes “bad” cholesterol from the bloodstream.

Physical activity is known to improve the metabolism. With a slower metabolic rate fat tissues accumulate, leading to excess weight and obesity. Workouts build muscles, producing a leaner fitter body. By raising the metabolic rate and burning fat, you are able to enhance your body’s insulin (sugar burning hormone) sensitivity, lowering the incidence of adult diabetes type 2. I have witnessed diabetic individuals reverse their conditions of insulin resistance with nothing but regular exercise and sugar-free and low-carbohydrate diet.

Physical training and deep breathing improve your oxygen intake, which stimulates your immune functions and promotes the lymphatic (glands) system to wash out and eliminate internal pollutants, toxins, and germs. Russian biologist, Mikhail Tombak, says that “Breathing is the invisible ‘food’.” Activity gives vigor, shortens the period of illness, and promotes health.

Some studies found a correlation between an active life and decreased risk of some types of cancers, like colon cancer, by improving the bowel movement and speeding the elimination of possible carcinogens. Other studies showed that women, active in their youth, reduced the risk of breast and reproductive system cancers.

That is why I call obesity “the mother of all diseases”. Any natural way of controlling obesity should be considered in order to prevent self-inflicting illnesses.

Regular workouts relieve stress by relaxing the body and mind. According to research, with physical activity the brain unleashes endorphins, opiate-like molecules, and delivers them to the entire body. This natural morphine acts as a muscle relaxant and adds a sensation of well-being to the exercising individual. Therefore, the rush of endorphins enhances the mood, restores self-esteem and self-confidence, relieves stress, and promotes mental and physical wellness.

Of course, before exercising you need to perform warm-ups and stretching before as well as after activity. You should be appropriately dressed according to the setting, temperature and time of day. Avoid exposing yourself directly to the air-conditioner or a draft if you have perspired profusely. Have extra clothes at hand to replace wet ones. Never, never, never forget your water during activity.

— Mariam Alireza is a holistic science specialist. Send comments to [email protected].