7 fitness tips for exercising during Ramadan

Mar 11, 2024

By Dipti Nair

As Ramadan begins, Muslims everywhere are prepared for a time of spiritual reflection and fasting. While exercising during this holy month might seem tough because of fasting from sunrise to sunset, it's still possible with a few adjustments.

Here are 7 easy fitness tips to help you keep up with your workout routine during Ramadan, balancing physical activity with your spiritual practices.

Best time to exercise

Before Iftar – Exercise just before Iftar and limit it to no more than 60 minutes, preferably in a cool, air-conditioned space. After breaking the fast, replenish lost salts and minerals by drinking plenty of fluids and water, and make sure to rest well.

After Iftar - It's best to wait at least three hours before engaging in physical activity. By then, the body has completed the digestion process. Choose a cool, air-conditioned environment for your workout.

Tip 1 - Exercise Daily

Aim for at least 30 minutes of physical activity every day, ideally in a cool, air-conditioned environment.

Tip 2 - Avoid High-Intensity Exercise

Steer clear of aggressive and high-intensity workouts, particularly during hot weather. Exercising in high temperatures can lead to excessive fluid loss and dehydration.

Tip 3 - Stay Hydrated

Drink plenty of water between Iftar and Suhour to prevent dehydration during fasting periods.

Tip 4 - Listen to Your Body

Pay attention to signs of discomfort such as dizziness, nausea, difficulty breathing, or chest pain. Stop exercising immediately if you experience any of these symptoms.

Tip 5 - Join a 24-hour gym

Maintain your gym routine during fasting by choosing a 24-hour gym. This allows flexibility to work out after breaking your fast or between prayers. Outdoor workouts offer a refreshing change of scenery, enhancing your exercise experience.