Ramadan offers ‘golden opportunity’ to get in shape, say Saudi fitness experts

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The holy month of Ramadan is the perfect time to get into shape. Photos show clockwise from top: Sohaib Mubarak, Rayan Bashawri, Mashael Fagerah and Reham Kamal. (Photos/Supplied)
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Mashael Faqerah
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Reham Kamal
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Rayan Bashawri
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Reham Kamal
Updated 22 May 2019
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Ramadan offers ‘golden opportunity’ to get in shape, say Saudi fitness experts

  • Many Muslims take advantage of the holy month of fasting to keep fit
  • For fat burning, it is better to work out an hour before breaking fast, since the insulin level is low, but for building lean, toned muscles, it is better to work out two hours after breaking fast because the insulin level is high

JEDDAH: Saudi fitness experts have urged Muslims to use Ramadan as a “golden opportunity” to start a new healthy lifestyle.
The holy month of fasting is the perfect time to get into shape, say some of the Kingdom’s top trainers.
With regular exercise, Ramadan can offer a new start for many worshippers both spiritually and physically. RK Fit gym owner, Reham Kamal, told Arab News that working out while fasting was healthy because the body used stored fat as energy, resulting in more fat burning.
The 32-year-old Saudi coach recommended low- to medium-impact workouts while fasting to avoid dehydration and advised trying calisthenics, a form of exercise consisting of a variety of movements which work large muscle groups, such as running, standing, grasping and pushing.
Kamal said: “Ramadan is a great opportunity to lose weight. We shouldn’t eat too much when breaking our fast. Sadly, in our culture, people take this month as an opportunity to fill the table.
“They aren’t seeing the golden opportunity to get into shape, because fasting has numerous health benefits, not only weight loss. It promotes blood-sugar control by reducing insulin resistance, increases growth hormone secretion, which is vital for growth, metabolism, weight loss and muscle strength, and aids weight loss by limiting calorie intake and boosting metabolism.
“For fat burning, it is better to work out an hour before breaking your fast, since the insulin level is low, but for building lean, toned muscles, it is better to work out two hours after breaking fast because the insulin level is high,” she added.

HIGHLIGHTS

The holy month of Ramadan is a new start for many, both spiritually and physically.

Exercising while fasting has benefits: It promotes blood sugar control by reducing insulin resistance, increases growth hormone secretion which is vital for growth, metabolism, weight loss and muscle strength, and aids weight loss by limiting calorie intake and boosting metabolism.

Mashael Fagerah, 35, owner of House of Agility, a studio offering high-intensity interval training (HIIT) and circuit training, said: “You can do everything you normally do during fasting especially if you are used to working out. But if you are a beginner, I would recommend starting carefully with low-impact training.”
She told Arab News that many Muslims took advantage of Ramadan to keep fit.
“Whether before iftar, before sahoor or between them, if you have the time for a workout just do it,” added Fagerah. “At the end of the day, it is better than doing nothing.”
Saudi personal trainer and co-founder of Swish bootcamp, Sohaib Mubarak, 29, said it was important to choose the right kind of fitness regime. “When you haven’t had anything to drink or eat your body is low in fuel and dehydrated. Therefore, performing high-intensity training would harm your body and your health.
“Also, studies show that the difference in results is insignificant between exercising in a fasted or a fed state,” he added. 
Mubarak recommended low-intensity cardio for a short period of time. “That is 60 percent to 70 percent of maximum heart rate. By doing that you won’t sweat much and get dehydrated.”
He said people often wrongly related not eating to weight loss, when infact they should focus more on maintaining a healthy lifestyle rather than watching the weighing scales.
“In my opinion Ramadan is like any other month, because losing weight and having a good shape is about changing your eating habits and lifestyle for life not only for one month. One month is not enough to create a tremendous transformation. It’s all about consistency,” Mubarak told Arab News.
Saudi fitness trainer and owner of B. Bros gym, Rayan Bashawri, 27, stressed the importance of listening to the body’s needs and capabilities.
“So many studies have been done about fasted training or training on an empty stomach, and it shows different thoughts depending on what kind of athlete you are or what kind of sport you are doing.
“But my opinion is to listen to your body and do what feels right for you. It’s not healthier to do fasted training but it’s not bad for you either. You can reach your goal either way,” he told Arab News.
The number of people taking out gym subscriptions often shoots up during Ramadan.
Bashawri said: “Right after Ramadan is the time when people travel, and it’s a beach season as well, so obviously everyone wants to look good. The ages of those hitting the gym at this time of the year are from 18-30.”
Fasting was a great opportunity to lose weight, but Bashawri noted that staying up late and sleeping during the day was not ideal. He also warned people not to over-exert themselves if exercising during fasting as it could cause injury and dehydration.

 


From Seoul to Saudi: How Korean and Japanese stores are influencing Saudi tastes

The availability of Korean and Japanese products is fostering new habits in families around the Kingdom. (Supplied)
Updated 10 min 19 sec ago
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From Seoul to Saudi: How Korean and Japanese stores are influencing Saudi tastes

  • Exotic flavors find favor in Saudi cities
  • Food trend spurred by pop stars and TV dramas

RIYADH: Saudi Arabia’s streets are no stranger to international flavors, but in recent years, Korean and Japanese specialty supermarkets have found new popularity. From rows of instant noodles and savory sauces to unique skincare products, these stores offer a slice of East Asia in the heart of Saudi Arabia. Cities like Riyadh and Alkhobar are embracing this cultural and culinary fusion, highlighting the growing appetite for global experiences among Saudis, driven by the influence of entertainment and a desire for novelty.

Korean culture, spearheaded by the global phenomenon of K-pop and K-dramas, has taken the world by storm, and Saudi Arabia is no exception. For Fahad Al-Salmi, the owner of the Japanese and Korean Mart in Riyadh, this cultural wave was a business opportunity waiting to happen. “Our decision to open a Korean supermarket in Saudi Arabia was driven by a growing interest in Korean culture, particularly through K-pop, K-dramas, and Korean cuisine,” Al-Salmi told Arab News.

The entrance of Japanese & Korean Mart in Riyadh, featuring vibrant signage and a welcoming display showcasing the cultural connection between Saudi Arabia, Japan, and Korea. (Supplied)

“Many Saudis are curious about trying new flavors and exploring international cultures, and Korea has become a popular trend. We saw an opportunity to introduce authentic Korean products to satisfy that demand and to offer a unique experience for local customers,” he added.

This curiosity is translating into tangible lifestyle changes. Korean snacks, instant noodles, and condiments like gochujang (Korean chili paste) and soy sauce have become staples for many families. Al-Salmi observes that these products are now becoming integrated into everyday meals for many Saudi households. “With the influence of Korean entertainment, many Saudis are more open to trying international foods and incorporating them into their diets,” he noted.

HIGHLIGHTS

• While Riyadh has witnessed a growing number of specialty stores, cities like Alkhobar and Al-Shamalia are also joining the movement.

• By offering authentic and unique products, Korean and Japanese supermarkets are creating connections between cultures.

For Abdusalam Thodi, the owner of Kimchi Supermarket in Riyadh, the inspiration was personal. “I was inspired by Korea to open a Korean supermarket because I studied there,” shared Thodi. “Our bestsellers are Korean noodles and sauces, but we also offer a wide range of cultural products and specialty foods. Korean cuisine and culture are rapidly growing in popularity here in Saudi Arabia, and we’re proud to be part of this exciting trend.”

The availability of Korean and Japanese products is fostering new habits in families. (Supplied)

While Riyadh has witnessed a growing number of these specialty stores, cities like Alkhobar and Al-Shamalia are also joining the movement. The expansion into these regions highlights the nationwide appeal of Korean and Japanese supermarkets, catering to the tastes and preferences of Saudis across the Kingdom.

The allure of these supermarkets extends far beyond their aisles. They offer customers the chance to engage with a lifestyle that, until recently, was only accessible through screens. For long-time K-drama fan Fatimah Al-Dossari, the emergence of Korean supermarkets has been a dream come true.

With the influence of Korean entertainment, many Saudis are more open to trying international foods and incorporating them into their diets.

Fahad Al-Salmi, Japanese and Korean Mart owner

“I’ve been watching Korean dramas for 20 years, and I never imagined I’d get to try the food they enjoy on screen!” said Al-Dossari. “It’s amazing to see so many supermarkets now offering popular Korean snacks, noodles, cooking sauces, and seasonings. I couldn’t be happier — shopping for these items has become a regular treat for me every three weeks!"

Korean snacks, instant noodles, and condiments like gochujang (Korean chili paste) and soy sauce have become staples for many families. (Supplied)

Zainab Al-Salman, a frequent customer, describes the experience of shopping at these stores as a unique cultural adventure. “Trying new things that represent a different culture is always a great way to get to know this culture in your home and have a fun time exploring it,” she said. “Every time I go, it’s like visiting a museum. I tend to feel happy and joyful trying to pick what I will try next that I haven’t tried before.”

Al-Salman also appreciates the practical advantages of these markets. “Specialty markets often offer more options than just one section in other regular markets, and sometimes they are even cheaper,” she added.

The availability of Korean and Japanese products is fostering new habits in families. Al-Salman shared how her family’s shopping behavior has evolved thanks to these specialty supermarkets.

“Yes, it did help me build some habits like buying a kimchi bowl every few months for the family,” she explained. “That opened their eyes to other different things.”

Korean and Japanese supermarkets offer products and experiences that traditional supermarkets cannot replicate.

“Some of these products are not popular (enough) to be produced and sold in our markets, like different types of skincare products that are more effective than others,” noted Al-Salman. “This makes the supermarkets more attractive due to having more options to choose between.”

Al-Salman described how specialty markets provide a sense of wonder for shoppers. “For people who’ve never visited, their first visit is always like a good experience for them to see different things than a regular market,” she said.

For business owners like Al-Salmi and Thodi, the journey is as rewarding as it is exciting. By offering authentic and unique products, they are creating connections between cultures.

As Al-Dossari summed it up: “It’s amazing to see how food can bring people closer to a culture.”

With the growing influence of global cultures, Saudi Arabia’s retail sector is transforming, one supermarket aisle at a time. Cities like Alkhobar and Al-Shamalia are now key players in this transformation, ensuring that the bond between cultures continues to grow stronger with each passing year.

 


Qassim’s berry farms revolutionizing Saudi agriculture

Updated 34 min 4 sec ago
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Qassim’s berry farms revolutionizing Saudi agriculture

  • Local produce matching global quality standards
  • Advanced hydroponics vital to success, says expert

QASSIM: The Qassim region has become the leading producer of strawberries and blueberries in Saudi Arabia, challenging international imports with produce that matches global quality standards, the Saudi Press Agency reported recently.

This success has been driven by many farmers’ ambition to innovate, modernize, and create quality alternatives to imported varieties.

The path to premium berry production in Qassim required multiple developments, agricultural engineer Saleh Ibrahim Al-Keaid told the SPA.

The modern farming method prioritizes organic farming, making sure all fertilizers and pesticides are safe. (SPA)

Al-Keaid said that the journey to excellence involved extensive research and collaboration with international experts.

“We spent a full year experimenting with different varieties and agricultural elements to achieve our current success,” he said.

The result is a premium product that rivals American and European berries in quality, size and yield.

FASTFACTS

• Modern approach to farming prioritizes organic farming methods, ensuring all fertilizers and pesticides meet strict safety standards.

• Advanced hydropnic systems utilize vertical farming towers — up to seven levels high —equipped with volcanic rock substrates and top-down irrigation.

These types of fruits are sensitive, requiring special soil, complementary elements, and suitable conditions through protected greenhouses.

The success hinges on innovative farming techniques, particularly the adoption of advanced hydroponic systems.

The modern farming method prioritizes organic farming, making sure all fertilizers and pesticides are safe. (SPA)

These systems utilize vertical farming towers — up to seven levels high —equipped with volcanic rock substrates and top-down irrigation.

This modern approach prioritizes organic farming methods, ensuring all fertilizers and pesticides meet strict safety standards.

Perhaps most impressive are the efficiency gains. According to Al-Keaid, the hydroponic system achieves remarkable water conservation, reducing consumption by 80 percent compared to traditional methods.

Additionally, the production capacity in hydroponic farming is multiple times that of soil-based farming.

The space efficiency is equally striking: a single greenhouse of 360 sq. meters can accommodate 9,000 seedlings — approximately triple the capacity of conventional soil-based farming.

Furthermore, caring for the seedlings is easier, requires less effort, and uses fewer fertilizers compared to soil-based farming.

 


How a Saudi royal reserve combines sustainability with support for the local community

Updated 03 January 2025
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How a Saudi royal reserve combines sustainability with support for the local community

  • Imam Turki bin Abdullah Royal Reserve promotes educational partnerships, controlled grazing, and sustainable hunting
  • Authority CEO Mohammed Al-Shaalan says community engagement links environmental protection with economic development 

RIYADH: The Imam Turki bin Abdullah Royal Reserve in northern Saudi Arabia was established in 2018 to help preserve a thriving natural environment and to promote a sustainable local economy, free from overgrazing and unregulated hunting.

Committed to enhancing the quality of life for the local community, the Imam Turki bin Abdullah Royal Reserve Development Authority works to protect biodiversity while engaging residents as stakeholders in advancing its environmental and development goals.

Headquartered in the Saudi capital, Riyadh, the authority invites residents to take part in educational programs, workshops, and collaborations to actively protect the environment and promote sustainable livelihoods.

This collaboration includes specialized training courses held in partnership with educational and development institutions, including the University of Hail, Northern Border University, and the Human Resources Development Fund.

These courses are designed to equip the community with the skills needed to support the reserve’s environmental and development goals, including the effort to increase vegetation through tree planting and the prevention of logging.

“Seven hundred thousand trees have been planted” since the reserve was established, Mohammed Al-Shaalan, the authority’s CEO, told Arab News on the sidelines of the UN conference on biodiversity, COP16, in Riyadh last month.

“Because of the plantation and the protection, the normalized difference vegetation index has increased from 2 percent to 8 percent over the past four years, which tells us that if we give a little bit of breath for the environment, it could restore itself very fast.”

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The index is a measure for assessing vegetation health and density using sensor data, helping track changes in plant health.

The reserve’s efforts align with the Kingdom’s goal of planting 10 billion trees by 2100 as part of the Saudi Green Initiative, which aims to rehabilitate more than 74 million hectares of land.

To date, more than 70 million trees have been planted nationwide.

The 91,500-square kilometer Imam Turki bin Abdullah Royal Reserve spreads across Hail, Qassim, Al-Jouf, the Northern Borders, and the Eastern Province. (SPA)

In addition to its commitment to enhancing biodiversity, the reserve provides valuable resources for the local community. It grants controlled access to local herders, allowing their animals to graze and maintain a healthy biocycle for plants.

The reserve issues special permits for grazing in designated areas, allowing livestock owners to sustainably utilize the vegetation. This organized grazing process helps mitigate risks associated with excessive growth, including the potential for wildfires.

Among the local herders who frequently visits the reserve to graze his cattle is Farhan Al-Rughailan. He believes allowing livestock to graze helps maintain plant health, prevents diseases, and ensures sustainable use of the reserve’s resources.

The Imam Turki bin Abdullah Royal Reserve is home to various wildlife, including the Arabian oryx, sand gazelles, and Arabian ostriches. (SPA)

hen plants are growing, they must be cut regularly, otherwise they become poisonous if they stay for too long without animals grazing on them,” he told Arab News.

Like other herders, Al-Rughailan is only permitted to visit the reserve during specific times specified on his permit. The policy has helped reduce the economic cost of feeding livestock.

“As a royal reserve, one of our mandates is the local community, and we have to take care of it,” said authority CEO Al-Shaalan.

“Today, we have more than 150 livestock, between camels and sheep, and livestock breeders in the local community are used to paying SAR 100 million ($26.6 million) to SAR 120 million to buy food for livestock. So, instead of buying hay and livestock feed, we allow them to graze.”

In addition to sustainable grazing, the authority has introduced sustainable hunting in a designated area located in the northern part of the reserve, which is also intended to support the local community without harming the ecosystem.

Although the sustainable hunting area makes up just 2.18 percent of the reserve’s total area, it provides a valuable boost to the local economy. Prey is raised in a controlled environment to ensure the sustainability of targeted species while preserving the reserve’s ecosystem.

DID YOUKNOW?

• The Imam Turki Royal Reserve employs 180 rangers to monitor and address issues related to wildlife and plants.

• According to its CEO, nearly 90 percent of the reserve is now protected.

• The Royal Reserve’s Development Authority uses drone technology to monitor and protect the environment.

• The reserve offers volunteer opportunities, fostering cooperation and environmental responsibility within the community.

Hunting is a popular activity for both locals and tourists in Saudi Arabia, but it has historically had a negative impact on native wildlife. Overhunting in the past has led to the decline of species such as the Arabian leopard, ibex, and oryx.

Today, the Kingdom’s Environmental Law and executive regulations prohibit the trade, killing, or hunting of endangered wildlife species, along with their derivatives and products. Violators can face fines of up to SAR 30 million, 10 years in prison, or both.

The Imam Turki bin Abdullah Royal Reserve is home to various wildlife, including the Arabian oryx, sand gazelles, and Arabian ostriches. (SPA)

“Instead of people going and hunting in the wilderness, we provide a sustainable production of wildlife that we can release for hunting,” said Al-Shaalan.

This model was adopted by the UN in 1992, with the biodiversity agreement recognizing sustainable hunting as a conservation tool, affirming that wildlife can be preserved by allowing controlled hunting.

“There are always people who want to hunt,” he said. “But if you give them a legitimate way to hunt, it will reduce the pressure on wildlife.”
 

 


MWL sends condolences to Montenegro shooting victims

Updated 03 January 2025
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MWL sends condolences to Montenegro shooting victims

  • The organization affirmed its full solidarity with Montenegro in this difficult period

MAKKAH: The Muslim World League has extended its condolences and sympathies to the government and people of Montenegro, as well as to the families of the victims, following the shooting incident in Cetinje, resulting in deaths and injuries to several people.
The organization affirmed its full solidarity with Montenegro in this difficult period.

 


Attempts to smuggle over 220k banned pills thwarted

Updated 03 January 2025
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Attempts to smuggle over 220k banned pills thwarted

  • Mina’s customs officials intercepted an attempt to smuggle 34,084 Captagon pills, which were found hidden inside the driver seat cavity of a truck that entered the Kingdom

RIYADH: The Zakat, Tax and Customs Authority thwarted three attempts — at the King Fahd Causeway, Al-Haditha and Mina crossings — to smuggle over 220,000 banned pills found hidden in vehicles that entered the Kingdom, as well as in a passenger’s luggage.

The authority clarified that in the first attempt, the King Fahd Causeway’s customs agents halted an attempt to smuggle 120,370 Captagon pills, in addition to 45,975 other banned pills, which were found hidden inside four door cavities of a vehicle that entered the Kingdom through the crossing.

In the second attempt, Al-Haditha’s customs officers stopped an attempt to smuggle 21,011 Captagon pills, which were found in the luggage of a passenger that entered the Kingdom through the crossing.

During the third attempt, Mina’s customs officials intercepted an attempt to smuggle 34,084 Captagon pills, which were found hidden inside the driver seat cavity of a truck that entered the Kingdom.