Navratri is a time of devotion, fasting, and celebration across India, particularly during Shardiya Navratri, which marks the beginning of the autumn festival season. Many devotees observe a nine-day fast, consuming limited food and performing spiritual practices. While fasting has spiritual and health benefits, it can affect the body’s energy levels, and certain exercises should be avoided to prevent strain or injury.
Fasting during Navratri often leads to a reduced intake of calories and essential nutrients like protein, carbohydrates, and fats. When your body isn’t fueled adequately, the energy available for physical activities drops, leading to quicker fatigue, muscle weakness, and even dehydration. It’s essential to choose exercises that align with your body’s energy levels during fasting.
High-Intensity Interval Training (HIIT)
HIIT workouts are demanding and require significant energy reserves. These exercises involve bursts of intense anaerobic activity followed by short recovery periods, putting a lot of pressure on the heart and muscles. Without proper fueling from carbs and proteins, engaging in HIIT can cause muscle damage, dizziness, or even fainting due to low blood sugar levels. A study published in the Journal of Sports Medicine and Physical Fitness emphasised that fasting combined with high-intensity exercises can impair muscle recovery and increase the risk of injury.
Also read: Navratri 2024: Top 10 Surprising Health Benefits of Fasting for 9 Days
Heavy Weightlifting
Weightlifting requires significant muscle strength and glycogen stores, which may be depleted during fasting. Lifting heavy weights while fasting can strain the muscles and joints, increasing the likelihood of injuries such as muscle tears or joint problems. A study found that fasting significantly reduces muscle endurance and strength, making it unsafe to engage in heavy lifting during this period. Stick to lighter weights or bodyweight exercises if you want to maintain muscle tone.
Long-Duration Cardio
Running, cycling, or long-duration cardio can cause excessive fatigue when fasting. These activities deplete glycogen stores quickly and require sustained energy levels, which may be hard to maintain on a restricted diet. Instead of pushing through a long run or intense cycling session, consider swapping it for a gentle walk or light yoga, which keeps the body moving without overexertion.
Also read: Navratri Diet Plan: A 9-Day Diet Chart for Healthier Fasting
Safer Alternatives
During Navratri fasting, switch to low-impact exercises like stretching, light yoga, or short walks. These activities are easier on the body, maintain flexibility, and improve circulation without causing excessive strain.
Conclusion
Fasting during Navratri is a time to rejuvenate both physically and spiritually. However, pushing your body too hard can counteract the benefits. By avoiding high-intensity workouts, heavy lifting, and long-duration cardio, you can maintain a safe and effective fitness routine that complements your fast. Remember, the goal is balance—support your body with mindful movement and rest when needed.