ISLAMABAD: Working out and staying fit can be difficult on the best of days, and in the holy month of Ramadan, when fasting Muslims go without food or drink from sunrise to sunset, it’s even more difficult. But no sweat, say many fitness trainers and experts; there are ways to do it just right.
Alizeh Imtiaz, head trainer at Islamabad’s multi-fitness studio, Body Lab, dismissed the notion that fasting during Ramadan is an excuse to ditch the gym.
“Unlike yesteryears, most people continue to work out in Ramadan...there have been less than five percent of clients who do not continue,” Imtiaz said. “Working out while fasting is a lot less draining than one assumes. A lot of it is also psychological. My clients are surprised by how far they can push themselves while fasting,” Imtiaz added.
Sarah Malik, a personal trainer who works at a HITT, or high intensity interval training, studio in Islamabad said the biggest misconception about working out while fasting is that you can eat high-calorie, fried and processed food items as long as you workout.
“Unfortunately, that’s not true!” Malik said. However, she said it was an encouraging trend that some gyms remained open 24 hours a day during Ramadan.
“It’s both a productive and social part of the month because clients workout and socialize with their friends at gyms and studios, then grab a bite for sehri before heading home,” Malik said.
Imtiaz agrees, adding that the only issue people need to overcome is “binge eating at iftar.”
“Whether it’s Ramadan or not, adhering to calorie control and general guidelines of avoiding bad fats will keep a person on track,” Imtiaz said.
Both Malik and Imtiaz agree that Ramadan is not the time for weight loss, but to maintain an already healthy lifestyle, without completely abandoning the gym.
Sundus Jamil, Co-Owner of The Space in Islamabad, couldn’t agree more.
“Ramadan is not the time to set fitness goals...it should be treated as a time to maintain,” Jamil said.
By launching The Space, a fitness studio which provides a variety of classes, including dance, fitness and yoga, that are specifically designed for women, Jamil hopes to change things up.
“Don’t let Ramadan be an excuse to not work out, just change your goals to maintain a healthy lifestyle as opposed to weight loss/gain,” Jamil said. “If gym isn’t your thing, go for a walk, or play a sport with your friends, go swimming. There are endless options out there as long as you’re disciplined enough to stick to it.”
Want to stay fit during Ramadan? No sweat, say fitness experts in Pakistan
Want to stay fit during Ramadan? No sweat, say fitness experts in Pakistan
- Physical trainers talk to Arab News about misconceptions and solutions to maintaining a healthy lifestyle while fasting in the holy month
- Ramadan is not the time to set fitness goals, it should be treated as a time to maintain a health lifestyle, many say
World Bank approves $400 million to expand water, sanitation services in Pakistan’s Punjab
- Project aims to improve access for 4.5 million people and curb waterborne diseases
- Program to prioritize women’s participation and climate-resilient urban infrastructure
ISLAMABAD: The World Bank this week approved $400 million for a new project to expand access to safe water, sanitation and hygiene services for around 4.5 million people in Pakistan’s most populous Punjab province, aiming to curb waterborne diseases and reduce long-term public health costs.
The project, known as the Punjab Inclusive Cities Program (PICP), is the second phase of the World Bank-supported Pakistan Urban Water, Sanitation and Hygiene Services Multiphase Programmatic Approach. It will focus on rehabilitating water supply networks, sewerage systems and wastewater treatment plants, while expanding stormwater drainage infrastructure across 16 secondary cities in Punjab.
Punjab faces persistent challenges in providing safe drinking water and adequate sanitation, with many urban households relying on contaminated sources. Weak infrastructure and limited hygiene services contribute to high rates of waterborne diseases such as diarrhea, typhoid and hepatitis, which disproportionately affect children and low-income communities.
“Reducing child stunting is essential for Pakistan’s future. Through the Punjab Inclusive Cities Program, we are investing in safe water, sanitation, and hygiene services to break the cycle of malnutrition and disease that holds back so many children from reaching their full potential,” the World Bank quoted its Country Director for Pakistan, Bolormaa Amgaabazar, as saying in a statement.
“In collaboration with the Punjab Government, the program represents a significant step forward in improving urban infrastructure and strengthening local institutions, thereby laying the foundation for healthier communities and a more prosperous Pakistan.”
Child stunting, a form of chronic malnutrition that leaves children too short for their age, is often linked to repeated infections, poor sanitation and unsafe drinking water, and remains a major public health concern in Pakistan.
Beyond water and sanitation, the project will also support solid waste management systems to improve sanitary waste disposal, extending services to an additional two million people in Punjab’s urban areas. The program will strengthen the capacity of local governments, including efforts to improve revenue generation and long-term service sustainability.
“The program complements infrastructure investments with capacity building and revenue generation, helping to ensure that service delivery is well sustained,” the statement quoted Amena Raja, Senior Urban Specialist at the World Bank, as saying.
“It will also help Punjab’s cities better withstand floods and droughts, ensuring urban development is both environmentally responsible and resilient to climate change.”
The program includes a gender-focused component, prioritizing the hiring of women in decision-making roles, establishing gender-compliant service desks and supporting skills development. It also aims to mobilize private capital to support water and sanitation services in Punjab’s secondary cities.
Pakistan has been a member of the World Bank since 1950 and has received more than $48 billion in assistance since. The Bank’s current portfolio in the country comprises 54 projects with total commitments of $15.7 billion, while its private-sector arm, the International Finance Corporation, has invested about $13 billion since 1956.
Earlier this year, Pakistan and the World Bank signed a first-of-its-kind agreement for a plan to focus $20 billion in lending to the cash-strapped nation over the coming decade on development issues like the impact of climate change as well as boosting private-sector growth.
