Ramadan: When Morocco Gets Moving Between Devotion and Caution.. 148
Every year, at the start of the holy month, a discreet but massive phenomenon transforms the streets of Moroccan cities. In Rabat, Casablanca, Marrakech, Tangier, or Fez, the corniches, parks, and local pitches fill up as iftar approaches. Clusters of walkers flood the boulevards, groups improvise soccer matches, gyms are packed, and beaches are overrun.
The paradox is striking: while fasting imposes abstinence from food and drink from sunrise to sunset, physical activity surges dramatically. For many, Ramadan becomes a month of getting back in shape. People seek the benefits of aligning body and mind with natural discipline.
Fasting structures the day, fixed schedules, visible excesses. This discipline fosters commitment to a sports routine. Many use this regularity to build habits that elude them the rest of the year. Indeed, physical exercise enables metabolic improvements, provided it is practiced moderately during fasting, by stimulating:
- fat oxidation;
- insulin sensitivity;
- weight regulation;
- reduction of oxidative stress.
Walking 45 minutes before iftar or doing a light workout 1 to 2 hours after can promote better fat mass management and limit the weight gain often linked to lavish evening meals. Many people pack on pounds during Ramadan.
Cardiovascular benefits are also significant. Brisk walking, light jogging, or cycling improve heart health, lower blood pressure, and boost endurance. Ramadan thus becomes an ideal time to introduce sedentary people to exercise and psychological and physiological well-being.
Physical activity and sports during Ramadan also act as emotional regulators:
- reduction of irritability from deprivation;
- improved sleep quality;
- sense of accomplishment;
- social cohesion: neighborhood matches, group walks.
In a month marked by spirituality, physical effort becomes an extension of moral striving.
However, potential risks cannot be ignored, as the body has its limits. Crossing them can be seriously harmful. The sports fervor is not without danger, especially when improvised, poorly controlled, or excessive.
The main risk remains water loss. Severe dehydration is never far off. Running in late afternoon under spring sun, without drinking, can cause:
- dizziness;
- hypotension;
- muscle cramps;
- concentration issues;
- even fainting.
Those pushing beyond a certain intensity are particularly prone to hypoglycemia. Intense effort while fasting can trigger a sharp drop in blood sugar, leading to:
- tremors;
- cold sweats;
- blurred vision;
- extreme fatigue.
Diabetics or prediabetics, in particular, must exercise extra caution.
There are also many risks of muscle injuries. Dehydration reduces muscle elasticity. Many dive into explosive soccer matches or intense weight sessions without gradual preparation. Result: strains, tears, ligament ruptures, lower back pain.
Overloading the heart is another major risk if you ignore your body's signals. For the untrained or those with undiagnosed cardiovascular issues, intense fasting effort can be dangerous, even fatal.
Thus, golden rules must be followed for a healthy sports-focused Ramadan, to maximize benefits and minimize risks:
- Prioritize moderate intensity: brisk walking, light jogging, gentle strengthening.
- Choose the right timing:
30 to 60 minutes before iftar, to rehydrate quickly;
or 1 to 2 hours after iftar.
- Strategic hydration between iftar and suhoor: sip water steadily, avoiding excess caffeine.
- Balanced nutrition: proteins, fibers, complex carbs.
- Listen to warning signs: dizziness, palpitations, unusual weakness.
Beyond health, this activity surge reveals an intriguing reality—a sociological phenomenon: Ramadan acts as a collective catalyst. It creates an atmosphere conducive to behavior change. Where the rest of the year brings dispersion, the holy month provides structure, purpose, and motivation. Friendships and interest groups come alive again.
The central question remains: why doesn't this momentum last after Ramadan?
Perhaps because, more than a simple month of fasting, Ramadan is an accelerator of intention. It pushes everyone to become a better version of themselves, spiritually and physically.
The challenge now is to transform this seasonal energy into a permanent culture of movement, physical exercise, and sports. If the body can fast, it must never stop moving, and thus living.