Physical Activity During Ramadhan
Physical activities need to be adjusted during Ramadan. The following are recommended:
- Light and moderate activities/ exercise on a regular basis.
- Avoid strenuous activities/ exercise during daytime because of the risk of low blood glucose level.
- The timing of exercise is preferably performed 1-2 hours after the break of fast.
- Performance of Tarawih prayers is a form of physical activity.
Mild activities : 35 - 50 % of a person's maximum heart rate
Moderate activities : 50 - 70 % of a person's maximum heart rate
Strenuous activities : > 70% of a person's maximum heart rate
Grading Of Physical Activities
|Mild Activities||Moderate Activities||Strenuous Activities|
|Brisk walking on flat surfaces||Faster walking||
|Cycling on level surface||Cycling on uneven surface||Cycling up hills|
|Walking on level surface||Walking downstairs||Climbing stairs|
|Bowling, Golf - walking||Badminton (non-competitive), Aerobics (low impact)||Swimming, Squash, Tennis, Basketball, Jumping rope, Jogging|
|Gardening, weeding, cleaning windows, mopping the floor||Doing Heavy Laundry (manually)|
Clinical Practice Guidelines, Management of Type 2 Diabetes Mellitus, 5th Edition, 2015, Ministry of Health Malaysia