Experts say Ramadan is the best time to shape up and gain fitness

Experts say Ramadan is the best time to shape up and gain fitness
The Saudi Sports for All Federation launched a campaign encouraging people to walk or run 20 kilometers for 20 days during Ramadan. (SPA)
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Updated 20 April 2021

Experts say Ramadan is the best time to shape up and gain fitness

Experts say Ramadan is the best time to shape up and gain fitness
  • The Saudi Sports for All Federation launched ‘Step Together’ campaign to help people stay active during the holy month

JEDDAH: While consuming excessive food during the month of Ramadan goes against the purpose of the holy month, for many Saudis and people of the region, it is a time to indulge in special foods, which often leads to overeating.

For years, Saudis have been facing problems with obesity, with unhealthy diets leading to a variety of poor health conditions. While numerous campaigns have been launched to combat this issue, including by the Saudi Sports for All Federation (SFA), their advice seems to fall on deaf ears during Ramadan.
Arab News spoke to experts — nutritionists and fitness trainers — who discussed their tips to help curb hunger and maintain a healthy weight.
Saudi fitness trainer Nouf Hamadallah, 37, explained that there is no best time to exercise during Ramadan; rather, the time and intensity of the workout can vary from person to person.
“Exercising during Ramadan depends on the flexibility of one’s schedule. There’s no specific time to work out. Most people who believe this are misinformed by what they read,” she told Arab News.

FASTFACTS

• A nationwide cross-sectional survey conducted over phone interviews across 13 regions of the Kingdom in June 2020 showed that the national weighted prevalence of obesity was 24.7 percent.

• It highlighted that obesity was significantly associated with Type 2 diabetes, high cholesterol and hypertension, among other diseases.

“One common bit of advice in popular articles says that if people work out before iftar, they will burn calories and lose weight. But this depends on their goals and calorie
intake. Some people cannot work out while fasting because they feel sick and nauseous, and their blood sugar drops. Then they become discouraged from exercising, not knowing that all they have to do is change the timing and nature of their workout. There is no one-size-fits-all approach.”
She added that it is easy to lose muscle mass if people do not choose the right foods for iftar and sahoor, also stressing that it is essential to hydrate during breakfast. Should one choose to work out right before iftar, a protein shake and a nutrient-dense meal with few carbs are advised in breaking fast.

If anyone wants to adopt healthy habits or break bad ones, Ramadan is an excellent chance to do so.

Arwa Bajkhaif, Dietician

“What you eat for sahoor will determine your energy levels for the next day, too. It should be a meal with a good amount of protein and vegetables,” said Hamadallah. “When your body is depleted of energy, the first thing you look for is sugar, and that’s what we want to avoid.”
Digestive problems such as acid reflux also occur due to poor eating habits in Ramadan, she added, and people with such digestive issues need to take note of the specific foods that irritate their stomachs.
She recommended that they avoid these foods if they are planning to exercise and instead have a few dates, soup and maybe a cup of coffee before beginning their workout, saving a full meal for afterward.
Iftar and sahoor also need to be divided into portions to avoid digestive problems, she added.
Saudi clinical and sports dietitian Arwa Bajkhaif, 29, said Ramadan is a “golden opportunity” to fast and practice self-control. If anyone wants to adopt healthy habits or break bad ones, Ramadan is an excellent chance to do so.

What you eat for sahoor will determine your energy levels for the next day.

Nouf Hamadallah, Fitness trainer

“People should know their dietary requirements and follow a suitable diet for their particular health situation during the holy month of Ramadan,” Bajkaif told Arab News
“For individuals with chronic diseases such as diabetes, I recommend seeing an endocrinologist for insulin and medication adjustments and a clinical dietitian for follow-ups to adjust the amount and type of carbohydrates accordingly.”
As for changing one’s eating habits, she suggested that people should not adopt more than three easy and healthy habits. “Being realistic and specific is key to achieving health goals.”
Saudi dietitian Alaa Gotah advised people to drink plenty of water between iftar and sahoor, avoid sugary drinks especially during iftar to maintain insulin levels, and eat plenty of hydrating food such as salads while limiting the intake of carbohydrates and sweets.
She stressed that fasting cleanses the body of toxins and forces cells into processes that are not usually stimulated when a steady stream of fuel from food is always present.
“Sahoor should include a healthy amount of fiber, which stays for a long time in the intestines. To reduce the feeling of thirst and hunger, it’s recommended to eat fruits that contain dietary fiber and magnesium, such as bananas, dates and watermelon,” Gotah told Arab News.  
A nationwide cross-sectional survey conducted over phone interviews across 13 regions in June 2020 titled “Obesity in Saudi Arabia in 2020: Prevalence, Distribution, and its Current Association with Various Health Conditions” showed that the national weighted prevalence of obesity was 24.7 percent.
The study highlighted that obesity was significantly associated with type 2 diabetes, high cholesterol and hypertension, among other diseases.
The Saudi Sports for All Federation launched a campaign to help people stay active during the holy month, presenting the Ramadan edition of “Step Together,” where people are encouraged to walk or run 20 kilometers for 20 days during Ramadan.


Saudi official confirms talks with Iran, says premature to assess outcome

Saudi official confirms talks with Iran, says premature to assess outcome
Updated 07 May 2021

Saudi official confirms talks with Iran, says premature to assess outcome

Saudi official confirms talks with Iran, says premature to assess outcome

DUBAI: A Saudi foreign ministry official said on Friday that talks between Saudi Arabia and Iran aim to reduce regional tensions but that it was too early to judge the outcome and Riyadh wanted to see “verifiable deeds.”
The comments by Ambassador Rayed Krimly, head of policy planning at the ministry, were the first public confirmation from Riyadh that the rivals were holding direct talks.
“We hope they prove successful, but it is too early, and premature, to reach any definitive conclusions,” Krimly told Reuters.


Saudi Crown Prince Mohammed bin Salman meets Pakistan army chief

Saudi Crown Prince Mohammed bin Salman meets Pakistan army chief
Updated 07 May 2021

Saudi Crown Prince Mohammed bin Salman meets Pakistan army chief

Saudi Crown Prince Mohammed bin Salman meets Pakistan army chief

ISLAMABAD: Pakistani chief of army staff (COAS) General Qamar Javed Bajwa on Friday met Saudi Crown Prince Mohammed bin Salman, crown prince, deputy prime minister and minister of defense of Saudi Arabia, and reviewed bilateral relations, Saudi state news agency SPA reported.

Bajwa arrived in Saudi Arabia on Wednesday. Pakistani prime minister Imran Khan will also embark on a three-day visit to the Kingdom today.

The media wing of the Pakistani military said “matters of mutual interest, regional security situation including recent developments in Afghan Peace Process, bilateral defense, security, collaboration for regional peace and connectivity were discussed” during Friday’s meeting.

 

 

“COAS said that Pakistan is resolute in its commitment to safeguard the sovereignty and territorial integrity of KSA and defense of the two Holy Mosques. The Crown Prince acknowledged Pakistan’s role toward regional peace and stability,” the military said.

“The Crown Prince also said that the relations between KSA & Pakistan are based on bonds of brotherhood & mutual trust and both nations will continue to play their part for peace, stability & betterment of Muslim Ummah.”

SPA reported that the two leaders “reviewed bilateral relations, especially in the military and defense fields, and discussed opportunities for their development, in addition to a number of issues of common concern” during their meeting.

“The meeting was attended by His Royal Highness Prince Khalid bin Salman bin Abdulaziz, Deputy Minister of Defense, His Excellency the Minister of State, Member of the Council of Ministers, National Security Adviser Dr. Musaed bin Muhammad Al-Aiban, His Excellency the Head of General Intelligence, Mr. Khalid bin Ali Al-Humaidan, and the Ambassador of the Custodian of the Two Holy Mosques to Pakistan Mr. Nawwaf bin Saeed Maliki.”

On the Pakistani side, Pakistani ambassador to the kingdom, Lt. Gen. Bilal Akbar, the secretary to the army chief, Major General Muhammad Irfan, and the Defense Attaché of the Pakistani embassy in Riyadh, Brig. Gen. Harun Ishaq Raja, were present.

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Pakistan PM Imran Khan embarks on three-day visit to Saudi Arabia

Pakistan PM Imran Khan embarks on three-day visit to Saudi Arabia
Updated 07 May 2021

Pakistan PM Imran Khan embarks on three-day visit to Saudi Arabia

Pakistan PM Imran Khan embarks on three-day visit to Saudi Arabia
  • Meetings with Saudi leadership to cover areas including economics, trade, investment and job opportunities for the Pakistani workforce

ISLAMABAD: Pakistani Prime Minister Imran Khan will embark on a three-day visit to Saudi Arabia today, Friday, on the invitation of Saudi Crown Prince Mohammed bin Salman.
In meetings with the Saudi leadership, Khan will cover all areas of bilateral cooperation including economics, trade, investment, environment, energy, job opportunities for the Pakistani workforce, and the welfare of the Pakistani diaspora in the kingdom, the foreign office said. 
“The Prime Minister will be accompanied by a high-level delegation, including the Foreign Minister and other members of the Cabinet,” the foreign office said in a statement. 
During Khan’s visit, “the two sides will also exchange views on regional and international issues of mutual interest … A number of bilateral agreements/MoUs are expected to be signed during the visit.”
Khan will also meet the Secretary General of the Organization of Islamic Cooperation (OIC), Dr. Yousef Al-Othaimeen, the Secretary General of the World Muslim League, Mohammad bin Abdulkarim Al-Issa, and the Imams of the Two Holy Mosques in Makkah and Medina. 
“Prime Minister Imran Khan will also interact with the Pakistani diaspora in Jeddah,” the foreign office said.
“Pakistan and Saudi Arabia have long-standing and historic fraternal relations, rooted deep in common faith, shared history and mutual support. The relationship is marked by close cooperation in all fields and mutual collaboration on regional and international issues, in particular those faced by the Muslim Ummah,” the foreign office said, adding:
“​Saudi Arabia is home to more than two million Pakistanis, contributing toward the progress and prosperity of both countries. Regular high-level bilateral visits continue to play a pivotal role in providing impetus to the fraternal ties and close cooperation between Pakistan and Saudi Arabia.”
Pakistani army chief General Qamar Javed Bajwa also visited Riyadh this week and on Wednesday discussed defense cooperation with the Saudi military chief of staff, Lt. Gen. Fayyad bin Hamed Al-Ruwaili.
During the meeting with Al-Ruwaili, Gen Bajwa “emphasized the need to further enhance military-to-military cooperation between the two-armed forces and said that Pakistan-KSA cooperation will have positive impact on peace and security in the region.”


Vaccination against COVID-19 a must for all workers in Saudi Arabia: State TV

Vaccination against COVID-19 a must for all workers in Saudi Arabia: State TV
Updated 07 May 2021

Vaccination against COVID-19 a must for all workers in Saudi Arabia: State TV

Vaccination against COVID-19 a must for all workers in Saudi Arabia: State TV

RIYADH: Every worker in the Kingdom will be required to get inoculated against COVID-19 to be able to attend their workplaces, state TV Al Ehbariya said on Friday, quoting the Saudi Ministry of Human Resources and Development.

In a series of tweets, Al Ekhbariya said the ministry was also calling on all sectors to ensure that their employees are vaccinated.

The mechanism of the forthcoming policy and its date of application will be announced soon, the TV station said.

 


 

 


Pakistan keen on greater economic interaction with Saudi Arabia: Pakistan president

Pakistan keen on greater economic interaction with Saudi Arabia: Pakistan president
Updated 07 May 2021

Pakistan keen on greater economic interaction with Saudi Arabia: Pakistan president

Pakistan keen on greater economic interaction with Saudi Arabia: Pakistan president
  • Strong relationship gains its strength from common religious and cultural values

Pakistan and Saudi Arabia have always enjoyed cordial relations.
This strong relationship has been nurtured by successive generations of leadership on both sides and gains its strength from common religious and cultural values and a shared desire for international peace and global development.
Saudi Arabia is held in great reverence by the people of Pakistan and there exists a deep affiliation with the Kingdom, as it is the Custodian of the Two Holy Mosques.
There also exists a complete synergy for shared development between the two countries. Pakistani engineers, construction experts and labor have played a leading role in building the infrastructure of modern Saudi Arabia.
Similarly, Pakistani doctors, bankers, entrepreneurs, academics and financial experts have played a premier role in developing the institutional infrastructure of Saudi Arabia.
The visit of Crown Prince Mohammed bin Salman to Pakistan in early 2019 ushered in a new area of economic cooperation.
We wish to have greater economic interaction with Saudi Arabia and also look for enhanced trade between the two countries. I am sure the visit of Prime Minister Imran Khan to Saudi Arabia will open further avenues of mutual cooperation and broaden understanding on issues of mutual interest.
Pakistan looks forward to the further strengthening of strategic cooperation, trade and investment.
It also looks for cooperation against the COVID-19 pandemic, which has become a major challenge for the world including Muslim countries.
Long live the Pakistan-Saudi friendship!

• Dr. Arif Alvi is the president of Pakistan.