New Horizons: Ramadhaan and Exercise

0:00As-Salamu alaykum wa rahmatullahi wa barakatuhu al-Khamtuhu, Radio Islamic International with me, sister Faisam, and she on this Wednesday morning on the New Horizons program. Today, we're talking about Ramadan exercise steps. You might be wondering why is it that at this stage in Ramadan, we've decided to cover the topic. But it's exactly because the fact that, you know, we've come to the point in Ramadan, everyone's quite exhausted. I think with the longer past these days, with the longer days, and people are busy with all sorts of activities in the day, you know, between school and with race and work, et cetera. It's a long day. But at some point, you know, your body starts becoming a little bit stiff and tired. If you haven't exercised a lot in Ramadan, you then start having issues with, you know, the exhaustion that you feel in the evenings. And so we thought in Charlotte at this point, you know, just make the best of our last day in the days of Ramadan. We look at this impact, this aspect of, you know, staying strong. You know, our fast keeps us spiritually focused, you know, which remains strong that way. It gets stronger in Charlotte with time.

1:01But many of us tend to start feeling the physical effects of the fasting at this point also. And I mean, we can all understand the fact that the energy levels start tipping, the routines have shifted and the sleeping routines often, particularly within the last 10 days, stretch a lot of people try and push as much as they rely in terms of being able to stay awake. But there is this challenge, you know, for many. And I think women in particular, perhaps who don't exercise too often or, and I'm scared to exercise in Ramadan, but it becomes really difficult in terms of the body taking strain. And so we're going to find out today and Jaila from my guest, Akila Chogle, who's a bio-connettist. How is it that we can actually strengthen ourselves for the last 10 days? How can we make Ramadan, how can we finish Ramadan stronger, you know? And because we all know that staying active in Ramadan feels very, very challenging. So if some of them, if some have even, you know, been active in the beginning of the month, now already the challenge starts getting there and they start pushing back on it. So Jaila, do guide us on how to exercise safely and wisely during this stage of Ramadan.

2:02We're going to be joined by Akila Chogle, who's a qualified bio-connettist based in Norwood and Bedford View and with her background, it supports psychology and scientifically guided exercise. Prescription, she helps individuals strain safely and effectively. So Jaila, today she's going to share, you know, practical tips on maintaining strength, protecting your body and staying balanced as we move through the remainder of this place month of Ramadan. And like we said in Jaila, finishing the month, a lot stronger than we started and being able to push through that exhaustion and that tiredness in Jaila. For now, a bit of a break for some ads to get my guest on and I will carry on with the program. Stay tuned. I like them. It's a pleasure and I think it's quite, quite the topic to be having in this time, or at this part of Ramadan, isn't it? G, absolutely.

3:04I can tell us why. What inspired you to pursue bio-connetics and sports psychology? You know, and how is your own experience influenced the way you exercise during Ramadan? But before we talk about the exercise, but let's talk about the aspect of why you were inspired to pursue bio-connetics and sports psychology in the first place. So my interest in bio-connetics and sports psychology really comes from a passion for understanding how the body and the mind work together. So we were actually at a wet open day when I just finished, I was in my matriccia and I seen the bio-connetic stand and I was curious. So I went to shadow at a bio-connetic practice and I absolutely just fell in love with the profession and I think that I'm still so passionate about it and my aim for studying bio-connetics was that I always want to be of benefit to others so that we what inspired me really to do bio-connetics itself.

4:06And how does that sort of, you know, help you with your daily life, with your way you come into Ramadan, where the way you look at, you know, the practical aspects of physical exercise during Ramadan, now as opposed to how you were perhaps growing up or, you know, before that. So, Alhamdulillah for being able to be a Muslim and to be able to experience this beautiful month of Ramadan and may Allah allow us to witness many more Ramadan in inshallah. So I do understand the unique challenges now much better than before in terms of like balancing your fasting as well as your energy levels and staying active. It has also taught me that exercise during Ramadan should be approached with more awareness. You need to be aware of how your body is feeling. If you're feeling tired, you need to just have a couple of minutes just to rest and also listening to your body because you only know what you can manage. So you have to be aware mindful of what your body

5:07can handle, what you can manage as a whole and also adjusting the intensity of the exercises. Because we don't get to eat or drink during the day and now during like almost summer period, we're fasting longer periods of time. We need to adjust the intensity of the exercises and we also need to focus on maintaining our health, which is really important rather than pushing for peak performing. Yeah, I would imagine that this is not the time of the month. This is not the time of the year, so to speak, for you to suddenly initiate a big program and make sure that you know what, it's something that you're going to go full scale into. But rather, what we're talking about today is being able to maintain the body in a way where we can finish this last 10 days of Ramadan of stronger. For many who are feeling about stuff physically, the fast is taking its toll. I will talk later on in Sherlock in about question way, you know, women are struggling in terms of the physical nature of their cellar. But many people are unsure whether they should exercise

6:10while fasting. So when you look, when you look at it from a scientific perspective, Akhila, is it safe to train during Ramadan and what factors should we be or what should be considered? So yes, it is generally safe to exercise during Ramadan for healthy individuals, but we open it to keep in mind. Those who have comorbidities, those are chronic illnesses. To check with your healthcare practitioner, if it is safe for you to exercise while fasting, but it needs to be done specifically. So many people take it as, you know, you can't do literally anything when you fasting. You can't train, you can't do anything, but you can. So the main factors to consider generally hydration. So during the period between iftar and seary, just to make sure that you taking in a lot of water intake, your energy levels are also important in terms of what you have to fuel your body during seary, during iftar, and then the intensity of the workout. So

7:12and also at the time of the day, so it's generally not recommended to fast in extreme hot conditions, especially now during summer time, as that leads to dehydration. So the condition of where you're training, so it shouldn't be too hot, the room should be a bit cool, that also helps to maintain your hydration levels. The body isn't receiving food or water for long periods of time, so people should avoid extremely intense or prolonged workouts while fasting. And also just try to keep a moderate activity is usually safe and can actually help maintain fitness and energy levels during the month. Thank you. I noticed something and I mean, this is a week, I'm going into the physical and practical side of how you work and, you know, perhaps the people you see and they will come back to this conversation about Ramadan. But it's often that when when for many women feed quite a lot, they spend a lot of time on their

8:13feet, but when it comes to exercise itself, they don't tend to exercise. And I find that for myself in particular, and a lot of women that you speak to, because you spend so much time on your feet, you actually become quite stiff in terms of, you know, not being, you know, doing the stretches, you're not doing the exercises, but instead, if the body kind of gets, I can't say a spasm, but that sort of effect. When we when we on our feet all the time doing our work, you know, kitchen work, housework, whatever, is that considered exercise? Or is it important to understand that exercise is a very different conversation to physical, you know, activity and hard work in the house? So as much as a lot of people say, no, I am active. I'm busy the whole day. I'm doing my house to welcome doing everything, but it's not being physically active. We need to all think of the way we incorporate those exercises, like you mentioned, that you had a bit of stiffness, a lot of people standing for prolonged periods develop lower back pain. So exercise is really

9:15important in terms of like when we reading our shiravi, sometimes we do feel already in Quran for that matter. We do feel a bit of lower back pain or upper back pain, and because of the way we're setting for long periods of time. So even though we are active, we are moving, but we not, we need to be physically active. So we need to use exercise in terms of like strengthening those muscles to help those muscles endure our activities for the daily period that we doing our activities. And then also we need to incorporate some stretching exercises, because that helps with the muscles, spasms, with the muscles stiffness as well. I mean, you mentioned the word strength, and I think when it comes to our communities, there is one word we don't use in our exercise routines. It's becoming more common now. I think among the younger generation, but I think in years gone by Kila, and you know, you're probably looking at a lot of the population, there's no belief in strength training. Why is there something that we've neglected as a

10:21community and society, particularly for women? And in your view and in your experience, why is this so, so, so important for us? So in particularly our communities, we don't like to do exercises, we would refrain from doing it, but I've noticed that there is a bit of change, especially in terms of our women. And we now want to incorporate more sort of activity in our lives, because you can see the benefit. And it's really important, because strength training is very, very important in terms of our muscles, our joints, especially as we get older, we have a lot of joint pain. So if we do, if we incorporate, especially with women, because of we prone to osteoporosis, osteoarthritis, and so if we incorporate that strength training, it helps to strengthen our muscles, to help to support our joints, and that way the strength training becomes so important, especially after the age of 30 going on with.

11:25So to feed that into our Ibadah and into our Ramadan, unfortunately, I'm sure for your in your experience as well, there's a lot of women after the age of 40, sometimes even 40, but most of 50, 60, they start sitting in their cellar, you know, they unable to read cellar, standing, they're at the sitting on the chair, they're sitting on the floor, and they're struggling to actually read cellar, standing. Where does that start? I know everyone's story will be different, some may have injuries, but I think for the most part, it feeds into what you were saying earlier, in terms of joints, joint pain, and then going into pain, menopause, and those joints just going into, you know, that degeneration, et cetera. But when we're looking at something like sitting in cellar, should less women be sitting when they're eating cellar, first of all, I'm sure you answer this yes, but what is actually led to so many women having, or so many individuals having to sit on the chair to read, or sit on the floor to read, and struggling so much with making

12:27cellar standing. And I mean, they look at the older generation, they were a lot stronger, you know, grandparents would be standing right through the ages of 80, et cetera. But I'm seeing a lot more women now that are sitting as opposed to previous generations. What is going on with us, and what do we need to fix it, Akilah? I think most commonly that I've seen is that a lot of people, even though they're sitting during cellar, but they're also feeling really guilty that they're sitting and they're not able to stand anymore, because they've had quite a lot of patients who say, like, you know, I'm no longer able to stand and read my stilai anymore. I'm no longer able to go into such diet anymore, because everything just hurts. So usually it comes from joint pain, especially knee pain, lower back pain, ankle pain. They struggle because of that. That's why they, it forces them to sit on a chair because of that joint, to this particular joint pain. That's particularly the knees, right? Sorry to come in. It's particularly knee pain, yeah. And sort of lower back,

13:33lower back and lower lump sort of stiffness and weakness that a lot of women seem to experience. Absolutely. It's because of that. And that causes them not able to read stilai, like how we would normally read stilai, and it's because generally of their joint pain. So our women want to be able to do that. We want to be able to read stilai standing, but unfortunately because of that, or any other illness, sometimes we become tired or fatigue, and we're unable to push ourselves as we would see in our younger ages. So that's also one of the factors they contribute to being seated during stilai than actually standing. And like you said, I mean, it comes with a bit of guilt. It comes with women not feeling that, you know, that they're giving the full regard of a stilai. Have you in your experience before we take a break now for some ads? Have you in your experience with worked with women who were in that, you know, space where they couldn't stand for stilai,

14:35they had to sit for stilai, but being able to work through it with exercise and rehabilitation, being able to at least stand for some of the stilai then. Absolutely. So I have experienced that. The people were, they wouldn't be able to read stilai, because we've done like very heavy litigation with them. They were now able to read stilai, and that was one of the things that really made them have to be, because they felt that guilt that I can't, I really want to be able to stand, I want to be able to make such that problem that I can. And because of that guilt and being able to do the proper rehabilitation for that, they were able to do that. And that really is so rewarding as a practitioner to be able to help that individual to get to reach their goal of actually making stilai. I'm sure that is one of the experiences that you think, you know what this makes it all worth it, because I do imagine that when people are fatigued or in pain and not able to read stilai properly,

15:36it is something that, you know, it plays on your mind. It's something that does get people worked up. And also with time, it becomes harder and harder without rehabilitation, without help, without moving in a direction where you're actually getting perhaps like help from yourself, like a bio-connected, that you can't seem to turn it around by yourself, you know, you need that assistance. And we'll talk about that in a few minutes when we come back. For all listeners, we're going to take a bit of a break for some ads. When we come back, we'll talk more on this topic. We're talking about exercise during the last 10 days of Ramadan, but also we're talking about, you know, just being able, not just in Ramadan, but outside of Ramadan, being able to keep our bodies in a particular space, in a particular way, that in shay Allah, for as long as we can, being able to stand and eat our salat, and eat it in a way that makes our hearts happy in shay Allah. For now, we'll show a break for some ads. Assalamu alaykum wa rahmatullahi wa barakatuh. Welcome back to radio. Welcome back to radio salat. I'm Jinnah Shauhan. Nice to see you. On the New Horizons program on this Wednesday, morning, my guest is Akila Chowgle. We're talking about exercising in Ramadan. Welcome back, Akila.

16:41So we've taken the conversation more in more than just the direction of exercising for Ramadan, but I think it's important to understand why we're having this conversation, that is because we're talking about trying to make ourselves stronger and sort of finish strong in the last 10 days of Ramadan. Now, for many of us, we feel like we never, ever supposed to exercise in Ramadan. And I'm talking about myself included, because we're always very scared. We're going to be too exhausted, and particularly on these hot, long days. When, at the moment, within the South African context, is it the safest and most effective time to work out during Ramadan? Is it maybe before Eftar, after Eftar, before the hood? And do you know, give us reasons why that timing is so important? So there are three common times people should choose to exercise during Ramadan, and each has its benefit. So exercising just before Eftar is possible, because it can break your fast zone after and rehydrate. And this is usually best for life to model the workouts. And it is also recommended to do a better schedule, just before you

17:46take a path, where you have 50, 50, 60 minutes, and it does hurt with weight loss. And exercising after Eftar is often also the best time to do more of an routine workout, because your body has already received the nutrients and fluids, and you can keep on rehydrating every time, while you are exercising after Eftar. And some people also prefer a morning exercise for about 50% of the hood, so if you are sure to know intensity of the action before you think the hood can also help to start your metabolism, about leaving you too tired for the fast ahead. So it also depends on the individual's routine, the energy levels when they can manage, or everyone has such a busy life. So it depends on when they can expect in that exercise workout between Eftar and Eftar. But when we are talking about working out, so what are we doing,

18:49what type of exercises are we talking about here? Because usually people wouldn't be going to the germs or whatever in Ramadan in particular, but a lot of it would be, I would assume home workouts, right? Or in the area, or going for a walk, etc. What would you say are the most common types of workouts? And how does it really help the body in terms of that strength, you know, relieving the joints and relieving that pain in joints, etc? So the most suitable exercises during fastings can do like a bit of walking, so walking in your area, walking in your garden, a bit of light jogging, if you can manage, a lot of mobility and stretching because the first standing balance it is doing, that are what you do, or leaving Quran for extended periods of time. We do feel a bit of upper back pain or lower back pain, and then we look at doing more of mobility exercises and stretching exercises that helps to reduce the muscles,

19:50basins and muscle strain. And then you could also do some body weight training, so without using any sort of equipment, no weight, anything, just simply following a YouTube video, something just chental and light on your body. You can do some of those exercises as well. You can also do some moderate strength training. Essentially, you can just do mat pilates, that's just how to keep your body mobile to your body, about who you have, the little bit of strength in your muscles as well by doing the light intensively exercise. Now many of us complain here, and I'm sure you'll laugh when I say this, that we are too tired to exercise, right? With this exhaustion that we tend to be feeling, a lot of people are talking about this Ramadan, would exercise exacerbate the exhaustion, or would it actually help us in being able to have a bit of a boost after we, you know, many people, there's this thing where, you know, people saying they have the iftar, and suddenly they crash. What is the reason for that

20:54crash first of all? And secondly, would exercise benefit anyone that's feeling absolutely exhausted, and just don't, that doesn't feel like they're giving a half of what they should for this Ramadan for the Ibadah. I think because we have that, there's the longer days now, and we haven't been used to this in a really, really long time, that we fast things for that long period. Our body is taking more strength than what we would experience the previous years, because it was quite short. So that's what could be possibly leading to the exhaustion after, but also our really personal schedule that also leads to that. So we need to also try to have a bit of rest in between. We are feeling really tired, just rest a bit, so that you can regain your energy level today. But within terms of exercising, it does generally without out of Ramadan as well, it does help to boost your energy level. But during Ramadan, we need to be considerate in terms of

21:54the type of exercises that we do. So if it's more strenuous, then it's easy to make us the best diet, but if it is less strenuous, more light intensity works out, it would help to just boost the energy level. So this is the central mobility stretching session, which is some light weight exercises that will help to boost our energy level. You touched on this earlier on, but I think dehydration is a big concern while fasting, particularly now a long days, like you said, we're not used to it. It's been quite a while since we've had full days and full days and summer and the full school medias are dropping off picking up. I think in previous years, we had perhaps, you know, it was starting to get longer the fast, but we had a bit of a break because our kids' paths are not at school, et cetera. But dehydration becomes a major concern while fasting. How can people protect their bodies and recover properly between iftar and so forth? And what is a good sort of benchmark to have? Because I mean, we shouldn't be garping water, our tummies would then get bloated, but what is a good benchmark to have in terms of what we should be getting through?

22:58From iftar to sohur, and how does that benefit us in terms of how we're going to feel throughout the day and for a about a night? So according to the World Health Organization, it's important to stay hydrated between iftar and sohur, so we need to drink at least about 8 to 10 glasses of water. When we also need to eat high water content foods, that's as strict and vegetables, as well as you know, our soups and halulins and harboses, so that would help to keep that hydrated. It also, how it's also helpful to avoid excessive stuffy and very salty foods as they also contribute to realization. So, recovery also depends on taking a nap here, eating a balanced meal, and I can see it's a very high rate of experience on the healthy side. And I think at this point in the Madonna, a lot of people, their bodies are extra exhausted

24:00because there's been a lot of the fried foods, a lot of you know, perhaps you know desserts and stuff. And I think by this point, the body starts almost shouting out Gila for some better foods, and I think I feel it might, I mean, we all feel that, you know, pulled towards, you know, I think it's enough of this now. Cultural wise, I think your body's had enough of what everyone said you're supposed to be eating, and it does, it's almost like your body starts speaking to you, and why is it so important also to listen to those cues? You know, even whether it's what to eat, what to drink, the movement, all of this, the rest, in your experience working with your clients, when people do not listen to their bodies, what is the impact of that? So usually, you know, people would do like, if you're looking at your athletes, but people that are really ambiguous in terms of your training, and they say no pain or change, that's for us, as firefighters, we say, if they don't stay, we need to listen to your body, we need to see

25:00what is actually supposed to happen. If you can't just push on, you're sometimes, there is this sort of area where you can push on, but it just has to be rightfully guided. So you have to listen to your body when you need to take a test. If you can fix this, 5 or 10 minutes, just lay down for a bit, you know, because your body is telling you, it's giving you that warning sign. Similarly, like when you're driving a car, and the lights are going off, it's telling you that something is wrong with your car. So similarly, with our bodies, we need to pay attention and pay needs to those signs, that if I'm feeling tired, I need to rest. If my joints are, if this is, whatever is going on, we need to do that. We're also looking at food, you know, you can only food all the time because like I said, if the car is felt differently, we want to have ourselves the most. But at some point, you do feel a bit sort of, you know, you don't want to have this, like exactly. So you would rather

26:01venture forward to break your fast with a bit of truth in your death and death. And you also feel so much lighter and better when you do that instead of breaking your fast with just, you know, days and then some of that and your eyes and all of that. And again, the other side of it, when perhaps people say, I have pain and that's why I cannot exercise. What do you say to them in terms of the fact that the pain is there, yes, but the exercise is going to alleviate because a big thing about your pain is that the more you move, the better it gets, right? But sometimes, we may be stuck in a mindset, particularly maybe, you know, the older generation that if they've got pain, they cannot move, they must not exercise. What would you say to that comment in terms of, I have so much of pain, I cannot exercise and it's sort of like, and then it's, it's a very bad trajectory downwards then. Yes, so a lot of people, they have the avoidance behavior, because they have pain, they can't do anything. And especially when it comes to, I've found it's a lot in terms of mathematics, where they would go in for the zoo, because, you know, you get

27:02instant disease, but massage and things. But then, when it comes to exercising, they just did, and they have to think because they say, well, what is exercising going to do for me? But it's actually helped. Can I set your body so much more? Because you're working with your muscles, you're working with your joints to be able to do skin training, to be able to do more, flexibility moving those joints. And that helps to keep the pain actually away for a bit of time, or leave your pain level. So if you were sitting at a stand out of 10 in terms of the pain scale, you would now move to a five or six and that's a huge improvement. Even during your daily activities, you struggle to do your daily activities, but because of the exercise and because of scientifically-based exercises that you prescribed to our patients, they are able to do and achieve the daily activities without much pain. So it's important to move, then to just be patient. And I do think, and you can perhaps just, you know,

28:07tell me this is right wrong in terms of the thought pattern, but physiotherapy, I think when people go to physio, the work is done by the physio. When you go to the bioconetist, a lot of the responsibility, then when you leave the biocits on you for the next week, that you're not going to see them, etc. So there is some homework I would say, right? You bioconetist give everybody in terms of making sure that they need to do exercise. So here, the owner sits on the individual, and I think that's where the gap comes in. You know, the physio solves my problems, but the biocates me to solve my own problems. Absolutely, that's true. So I always believe that exercise is medicine, and if we could have exercise in the little pose, everyone would take the medicine once a day. So I do believe using force and stress, we need to, you know, to move them, see people's reaction. Now many people, they aim to, you know, lose weight in Ramadan, and they feel that fasting alone is going to do it. Do you believe that fasting alone is enough for a healthy weight loss, or should exercise instruction nutrition stop-layer role?

29:10You know, for those who actually do lose weight in Ramadan. So physically, the body enters a faster state, so about 8 to 12 hours after your last meal, which is the whole. And once the body has ruled that it's readily available glucose stores, it then begins to burn stored fat as its primary source of energy, which can aid in weight management and also metabolic health. So fasting alone doesn't always get into your healthy weight loss. So in fact, some people actually gain weight during Ramadan, and it's generally because of over in thousands in the five to most times, and the yummy savouries, and also in thousands in dessert after Ferrari. So with a similar weight management, it's also important to combine fasting with a balanced nutrition and also regular movements. So portion control, mindful eating, and monitor exercise, and helping sure that any weight loss during Ramadan is healthy and sustainable.

30:15Talk us through the aspects of muscle mass and maintaining muscle mass and strength during Ramadan. There are a lot of people who probably do, you know, not everyone is sitting back in not doing exercise. Some may be quite, you know, regular with the exercise, but maybe they're losing out in the muscle mass or strength during Ramadan. How do they keep that regulated and without overexerting and just keeping themselves, you know, the muscle mass and their strength up during Ramadan? Well, just to give you a bit of information, after like what happens during, what happens to your body during Ramadan? So the body goes through several natural adjustments in the first few days where you feel like your blood sugar levels drop and the body loses stored glycogen for energy, which may cause the headaches in the busyness and hunger. And as the fast continues, the body adapts by using stored fat for energy and giving the digestive system a rest and allowing the body to focus on more recovery and recovery. So by the time in the third week, many people experience sort of increased energy and improved mental clarity

31:20and overall better balance as the body becomes fully adapted to the fasting routine. And now, doing like this last few days that we have left of Ramadan, the healing work of the organ is also being completed. And so after the day 203, the mind is positively impacted as a result, the state of clarity of mind is definitely emotional balanced as a experience. So, maintaining muscle during the Ramadan is definitely possible. The three factors are also continuing some form of resistance daily, like ensuring adequate self-reintakes to read the eating windows between the starting 30s. And then even two of these 10-staining sessions, so we can help maintain those muscles. And training after a stand can be done as we show, because the body has expressed through nutrients with the positivity and muscle maintenance. So it's not something that's impossible. I think for many of us, we've gotten into the mindset that exercise, train training, keeping our muscles in check. And even feeling healthy,

32:24I think we've become so accustomed to what we eat and being tired in Ramadan that that's become the norm, unfortunately for us. But there is a way forward and there is a way out of this mindset of Ramadan having to be, yes, it's exhausting for the long days and the less lack of sleep. But our bodies, you're saying, can actually get better in Ramadan and it could be the impetus to move us forward in a more healthy way during the rest of the year. Akila? Yes, that's absolutely. We can do it. A lot of people just feel like, you know, I'm fasting, I can't do anything. But those need to keep in mind, even if you could do the force. If you were training before Ramadan, you can do it in Ramadan as well. And a lot of people that do train with after Ramadan, they still continue with their training. However, they might just, you know, adjust the exercise routines just to, according to how they're feeling in that particular day. So we can do it. We're not like Ramadan restricts us from exercising. We can actually incorporate a barge as well as palm training. So you can, if you're doing

33:28like stretches, for example, if you're doing some sort of, or if you're doing exercises, you can incorporate vegan or vicar, but if you're holding a sketch, for example, for 50 seconds, you can read, you can read a thicker, less than 100, you know, from 30 times, and that would come to be just 30 seconds of holding your sketch. You can also do like ringy-gring exercises like our phases, for example. You can incorporate maybe subhanallah for those 10 repetitions that you're doing. So exercise can also be incorporated within terms of the barge. And it's not only spiritually and emotionally, definitely to be focused during Ramadan, but we also need to be physically mindful of what we do, how we treat our bodies, because eventually it's a whole, it's almost typically up and up. So as fasting is, you know, sort of recuperating our systems, like, you know, on the inside of our body, we need to also manage with the physical

34:32activity, and it doesn't have to be a lot. It can just be just a light intensity fashion, and that would also be very beneficial. And then to round up the conversation today on exercise in Ramadan, if somebody were to be exercising, what are the warning signs in Ramadan that they should look out for to indicate they need to stop while they fasting, you know, this is not the day or something's just a bit off. So it's very important to look into your body during fasting, and warning signs that someone should stop exercising would be sadness or feeling faint, the fear of feeling or weakness, nausea, headache, confusion, or the physical feeling, one's increasing. So if you have any of these symptoms that occur, the favorite thing to do is to stop the workouts there and also exercise very solidly. Okay, so that's, I think it's just about being practical about yourself, listening to your body and what it needs. What would you like to round up today's conversation

35:32with Achila? What is your best advice for anyone for the last 10 days of Ramadan, and just trying to make most of the about it, taking into consideration the importance of exercise to keep us going? I think the most important thing is that we need to just focus, even if it's just mobility and sketching exercises, just focus on that. We also physically exercise because it does take, you know, the last push of the last 10 days, you want to be more involved in our way about it, and it takes a lot of gain on our bodies. So it's important that we do this, and that we do this time sort of, but it's a exercise where they could be any sort of 15 exercises or mobility exercises that goes with half the body's movement. You don't have to speak for a long period of time, just maybe 10 to 15 minutes once a time today that will just help you in through the way you feel as well. And shall all probably end our Ramadan much stronger than we anticipated. Chisakul is so much for your time on Radio Islam today. It's been

36:35a beneficial conversation for myself, and I'm hoping for our listeners to Chisakula Khayr for your time. Is that why I hate to give you the opportunity to be on the show, and may Allah keep you in His mercy and grant you a Khayr in Australia? I mean, I mean, to keep us in your doors in last, in these last few nights of Ramadan, that's really, really important, the big nights, and just keep us in your doors in ShAllah. Assalamu alaykum wa rahmatullahi barakatuhu. Wa alaykum wa rahmatullahi r-Rahmatullahi r-Rahmatullahi r-Rahmatuhu. To all listeners, we spoke today about exercise. It's importance. Why it's so important for those of us, particularly who are struggling, those who are starting to go into sojood. All of these issues that we tend to have with our bodies, it's so important for us to be able to start looking at it as an opportunity to start moving or do something and moving a positive direction. So even though, you know, we've had 20 days of Ramadan go, many, perhaps you've struggled to make sojood, you've struggled to do certain, you know, reads the last ending. Maybe it's time, in these, even though it's the last 10 days of Ramadan, find someone that can help you through somebody that can

37:38get us to, you know, get our bodies in a better shape. So by the end of Ramadan in ShAllah, it's an impetus to start moving in a positive direction for our ibadah, and we feel better, you know, when we're stronger, and a stronger Muslim is always better, more beneficial than a weaker one. So I think for each and every one of us, we need to remember that we need to keep ourselves in that strength, in that agility, and also for ourselves, nobody wants to become no dependent. So let's look at this and let's look at exercise in general, as well as in this month of Ramadan, to be able to keep ourselves strong, and in this month of Ramadan on a strong note in ShAllah. That brings us to the end of today's program, from East to Faisal Manjus, with Salamu alaikum warahmatullahi wa barakatuh.