Just wondering, how many people make exercise a daily routine, and what have you noticed from doing exercise regularly? I've found from exercising regularly on a daily basis that I have more energy, and for some strange reason my complexion has improved, not sure why, also aches and pains that I used to get are no longer there.
Asalaamu Alaikum,
Our Bodies are a loan from Allah
Our bodies are a loan from Allah and if we do not look them then surely they will deteriate quicker and we will be accountable on the day of judgement. There is no doubt that if a person wants to optimize their worship to Allah each day then they must look after their bodies as much as they can by eating healthy and exercising. By doing so one will feel fresher and have more energy as well as feel revitalized and invigorated and have full energy each day to worship Allah as much as possible. By over eating and not exercising one will feel lethargic, tired, lazy and not be productive at all. On top of that over eating and a lack of exercise is causes one of the most deadliest diseases in the world - Heart Disease.
Simple Intentions - Great reward from Allah for healthy eating & exercise
Exercise can be a worship in our daily lives just like any other worship for looking after ones body for the pleasure of Allah is a worship. The greater ones intentions the more reward so make great iontentions everyday that you will eat good and exercise just as much as your body can handle just so that you can look after the body Allah has loaned to you and so that you can become stronger for his worship and live a healthy life so you can optimise worship each day. Also make the same intention for sleeping, eating, drinking even excreting that you are doing so to rid your body of waste and breathing to give full life to your body and mind so that you can function in order to please Allah. These simple intentions taking just a few seconds can make our healthy eating and exercise a source of great reward and the pleasure of Allah.
So start off each day with good intentions for the pleasure of Allah and the WHOLE day can become a source of HUGE rewards.
Suggested routine
After awakening do Sunnah's of waking up, freshen up and have some honey with warm water which is a Sunnah. One should wait a while before eating anything after drinking this mixture so in that time one can do some exercise as early morning exercise before eating anything is proven to use one's fat supplies. If you feel hungry then have something light. I would suggest a small bowl of porridge sweetened with a tea spoon of honey and a tea spoon of black seed oil.
Also make your own mixture of pulses and seeds which you can spoon on your porridge or on yoghurt each morning. The mix should consist of Linseed, sunflower seeds, pumpkin seeds, sesame seeds and flax seeds. The flax seed should be grounded in the last minute as that is the best way to benefit from it. You can make this mix and put it in an airtight container and put one or two tablespoons a day on your breakfast.
Then swiftly walk to the park because it is proven that walking in the park especially early in the morning decreases stress levels and is very beneficial especially taking in the early morning fresh air. If not then go to the gym. The early morning exercise should not be for more than 45 minutes.
Make sure you stretch before and especially after exercising!
There are two options regarding exercising:
Either you can go for 45 minute jog. Or what i do is HIIT (High intensity Interval Training). HIIT is done in half the time so you do it for 20-25 minutes but it is done at high intensity intervals and is proven to be more effective than jogging slowly for 45 minutes. It also burns more fat throughout the day compared to less intensive cardio.
So what i do is first stretch. Then 5 minutes warm up. Then 2 minutes baseline - Which is at an intentsity which is slightly faster than what you are comfortable with. Then i do a pyramid run which is go faster and faster every 30 seconds and then when i have reached a fast pace after a couple of minutes then i gradually slow down again every 30 seconds and eventually end up swiftly walking. Then 2 minutes later you sprint hard for 1 minute then you slow down and jog slowly and then repeat the pyramid process, swiftly walking and then sprinting for a minute. Keep this up for 20-25 minutes then warm down by walking steadily for 5 minutes.
Not only will HIIT improve your stamina and fitness but it will burn more fat than lower intensity training. This is best done on grass or on a treadmill. You can do the same on a hill. Walk up and then speed up gradually and then jog up for 30 seconds and then slow down gradually etc. There are many variations to this i suggested one way of doing it. Try it for a week and see the results.
Make sure you drink plenty of water before and after and some during.
The main thing is LISTEN TO YOUR BODY. If you are tired or exhausted one morning then REST. NEVER overburden your body. You will gradually increase your stamina but never push your body too hard just build up gradually. Whilst exercising i like to listen to Qur'an as it is lovely and peaceful to do so when you are in nice and natural surroundings and it is great reward at the sametime.
Eating healthy
Regarding meals then i personally have smaller portions and eat until satisfied and try not to eat until i am full. In this way you WILL lose weight and at the sametime you will not overeat which is not what a Muslim is meant to do. Have a balanced diet including as many fresh fruit and vegtables as you can eat particularly your greens like Kale, cabbage, spinach etc.
If your going to have carbs then ONLY have brown carbs like brown rice, brown bread and brown pasta. Rather than potato have sweet potato and butternut squash and pumpkin.
Have more vegtables than anything else on your plate. Go for lean meat always. Reduce red meat to once a week. Rest of the week have chicken and fish as well as lentils and pulses which are also very beneficial. I don't eat roti more than once a week as it makes one lethargic and gives you a gut.
Try to have the superfruits as much as you can like blue berry and pomegranate. Have a kiwi a day as it is bursting with vit C. Every morning have grapefruit juice as it is a very beneficial fruit packed with goodness. Tomato juice is also very beneficial especially for well being and promotes healthy glow.
Have a good salad each day with whatever you are eating. Pour some extra virgin olive oil as dressing. Avacados are packed with good fats so cut some onto your salad each day. They are also brilliant for the skin and complexion.
Have a good breakfast. A healthy lunch and a not a heavy evening meal. Try never to eat too late. For snacking have a small handfull of numixed nuts and dried fruit. Not too much. Almonds are the best nuts as are brazil nuts. Dried figs are really nice and beneficial particularly for digestion and are the fruits of Jannah. Yoghurt is another good snack. Put some dried fruit on it or mixed seeds and pulses and sweeten with honey or fruit compote. Alternatively you can have one or two pieces of fruit. Have a minimum of one apple per day at least.
Have plenty of oily fish like Mackeral and sardines as they are packed with Omega 3 oils which are good for the mood. Grill rather than fry. Use olive oil or rapeseed oil rather than vegatable.
Cut out fizzy drinks totally aswell as coffee. Stick with good herbal teas and green tea as it is full of anti oxidants. Have no more than a glass of fruit juice a day as fruit juice is full of calories and is the quickest way of consuming calories fast.
Hope that helps. Whatever happens make sure you make good intentions each day and the name of Allah before and after eating and drinking and during eating and drinking thank Allah for Allah loves it when his slaves thank him during eating and drinking. Make dua that Allah enables you to live a good and healthy life so that you can spend each day worshipping Allah as much as you can inshallah.
