Dr. Cynthia Al-Haj, a nutrition and dietetics specialist, emphasizes that to maximize the benefits of exercising in Ramadan, it is essential to determine the best times for workouts, typically splitting them into two periods: before Iftar and after Iftar.
Razan’s Experience: Why I Decided to Exercise in Ramadan
“Ramadan had always been a month of rest for me… a break from pressure, routine, and even workouts. I used to think, ‘The body is fasting—I definitely can’t exercise.’ But one year, I decided to change that mindset.
The beginning wasn’t easy; the first week was really challenging—low energy, thirst, and disrupted sleep. I exercised lightly for half an hour before Iftar and sometimes wanted to stop. Yet, there was a different feeling—one of triumph over oneself,” says Razan, 30.
She adds: “Ramadan wasn’t an obstacle; it was a test of discipline. I started exercising smartly, not intensely, focusing on correct movement, organizing my sleep as much as possible, and managing meals between Iftar and Suhoor. I would break the fast with dates and water, then train with weights after a while. Surprisingly, I didn’t lose muscle—my fat decreased, fitness improved, and I felt more in control. The biggest change was in my mind. The real lesson I learned is that commitment doesn’t depend on ideal conditions. Willpower strengthens when the body is tired. Ramadan is not a month to stop—it’s a month to reorganize priorities. Exercise during Ramadan is very beneficial for health and energy if timing, intensity, hydration, and nutrition are managed properly.”
Best Times to Exercise During Ramadan
Before Iftar (30–60 minutes prior):
Suitable for light to moderate exercises such as walking or light resistance training.
Advantage: Replenish fluids and energy immediately after exercising.
Avoid high-intensity workouts to prevent dizziness.
After Iftar (2 hours later):
Ideal for intense workouts or weightlifting as the body has regained energy and hydration.
Suitable for strength training and intensive cardio.
Before Suhoor (very light):
Stretching, yoga, or bodyweight exercises to improve circulation and sleep quality.
Use moderate weights, focus on control, and include flexibility and relaxation exercises.
5 Important Tips for Exercising in Ramadan
Drink enough water between Iftar and Suhoor.
Start Iftar with dates and water, then wait a little before exercising.
Avoid exercising if feeling dizzy or extremely tired.
Consume sufficient protein to maintain muscle mass.
Aim for 6–8 hours of sleep daily.
7 Health Benefits of Exercising During Ramadan
Weight management: Helps prevent weight gain during Ramadan feasts and desserts.
Maintaining fitness: Counteracts lethargy caused by fasting and limited physical activity.
Brain health: Enhances blood flow, supports body functions, and maintains muscle vitality.
Improved circulation: Supports organ function and prevents issues like constipation and joint pain.
Digestive health: Promotes regular bowel movements, urine output, and alleviates constipation.
Boosts metabolism: Improves liver function, reduces fat accumulation, and maintains energy.
Better sleep quality: Physical activity helps the body rest and reduces insomnia common during Ramadan.
Recommended Exercises During Ramadan
Running: Outdoor or treadmill running in moderate intensity.
Walking: Light and easily accessible, suitable at any location.
Light resistance training: Full-body exercises for flexibility and strength, before Iftar or a few hours after.
Yoga: Promotes relaxation and mental clarity.
Pilates: Low-impact movements for strength and flexibility.
Core exercises: Gentle abdominal workouts without jumping.
Stretching: Enhances flexibility and reduces muscle tension.
Cycling: On flat surfaces to avoid excessive fatigue.
Avoid:
High-intensity exercises that raise heart rate above 150 bpm while fasting.
Exercising immediately after Iftar or before sleep, as digestion and sleep quality can be affected.
Exercising in extreme heat.
Exercise Guidelines in Ramadan
Eat complex carbs at Suhoor to sustain energy for the day.
Have a protein-rich Iftar to aid cell recovery.
Exercise moderately for 30–60 minutes, according to your energy level.
Stay hydrated between Iftar and Suhoor.
Choose exercises suitable for your fitness level and do not overexert.
Avoid unhealthy, fast, or heavy meals for easier exercise.
Stop exercising immediately if feeling exhausted or dizzy.
Razan concludes: “Ramadan is not an excuse to stop exercising. It is an opportunity to build stronger discipline, balance health and spirituality, and maintain energy and well-being throughout the holy month.”
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