RIYADH: The Health Ministry has launched a nationwide program via its e-portal to encourage people to walk 30 minutes per day for five days per week to maintain good health.
Obesity among children and adults due to lack of exercise is common in the Kingdom.
The government has set up walking areas in the main cities to encourage the public to exercise regularly.
There are popular walking areas near King Fahd Medical City, Nasseriya Park, Al-Salaam Park, King Abdullah Road on exit 10, Rabwah Al-Nahda Park and Rabwah Park.
Some hospitals have set up mobile units to check the blood pressure and glucose levels of people who patronize the walking areas.
According to Medinet, an online portal, walking is one of the easiest and least expensive ways to stay fit.
It is also a versatile form of exercise that can be done indoors (many malls and public buildings offer walking routes) or outdoors.
In one study, mortality rates among retired men who walked less than 1 mile per day were nearly twice that of those who walked more than 2 miles per day.
Another study found that women who walked at an easy pace for at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than those who walked less than 40 minutes per week.
Research shows that postmenopausal women who walk approximately 1 mile per day have greater bone density than those who walk shorter distances. Walking is also effective in slowing the rate of bone loss in the legs.
One study showed that walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression, as measured with a standard depression questionnaire, by 47 percent.
According to another study, women who walked briskly between an hour and 15 minutes and 2.5 hours per week had an 18 percent decreased risk of breast cancer compared with inactive women.
Saudi Health Ministry launches campaign to encourage walking
Saudi Health Ministry launches campaign to encourage walking
Ramadan is a time to train smarter, not harder
- Experts advise between six and eight hours of rest and steady fluid intake between sunset and dawn
RIYADH: Whether you’re a newcomer to the gym or a veteran, Ramadan is a time when everyone needs to reassess their workout regime: from calorie intake to the intensity of your exercise, from rep range to cardio zones, everything is up for alteration during the holy month.
One of the main priorities when it comes to maximizing training in general is to allow for muscle recovery through rest and sleep, which is why Calo, a Bahraini food and health startup, recommends prioritizing sahoor and sufficient rest; both of which will aid in physical recovery for the following day.
Gym hours also differ during Ramadan. A GymTech representative told Arab News: “The highest attendance is usually in the late evening hours, mostly starting from 9 p.m.”
A representative from The Pilates Studio also spoke to Arab News and said its members are both “calmer and fitter” during Ramadan.
HIGHLIGHTS
• One of the main priorities when it comes to maximizing training in general is to allow for muscle recovery through rest and sleep. • Calo, a Bahraini food and health startup, recommends prioritizing sahoor and sufficient rest; both of which will aid in physical recovery for the following day. • Both GymTech and The Pilates Studio recommend cardio exercise during Ramadan.
Both GymTech and The Pilates Studio recommend cardio exercise during Ramadan. The Pilates Studio rep said: “Cardio pre-iftar and strength training after iftar.”
Coach Jap in Riyadh explained why workout routines need to change during the holy month.
“The role of hydration and sleep is essential. Hydration is a must so your body will function properly and cleanse; and you should sleep at least six-to-eight hours, depending on your age. It’s essential, because this is when the body recovers and repairs,” he said.
He also discussed the necessary adjustments for those looking to maintain their energy and physical activity levels, as well as how those adjustments are altered for those looking to gain or lose weight throughout their fasting.
“If your goal is losing weight, it’s better to train before iftar, because your body is in the healing process wherein you’re able to burn the fats and lose some weight,” he said, adding that there are “some precautions” to take, such as only undertaking “light to moderate” exercise.
“You may need to have an average heart rate of 120-140 so you’ll be able to burn more calories and fats. Take note: there will be muscle wastage during this time as well,” he said. “For gaining weight, the best time to work out is after iftar, two-to-three hours after a good meal.”
When it comes to the link between dieting and muscle recovery or fat loss, Coach Jap had a warning. “The biggest mistake I see from people training in Ramadan is their food consumption. They fast and then binge eat during iftar,” he said. “Discipline is key; eat a medium meal and then, after a few hours, you can eat small frequent meals again, so your body will not be overloaded with food.”
He added that a diet high in protein and carbohydrates (around 100-200 grams of the latter) is necessary, and added that, in the second half of Ramadan, the intensity of a person’s workouts usually decreases as their energy levels drop.
