Ramadan is a special opportunity to reset your lifestyle—whether in terms of nutrition, sleep, or physical activity. With changes in eating and drinking schedules, many people wonder about the best time to exercise during Ramadan to gain benefits without negatively affecting their health or energy levels while fasting.
During this blessed month, the body undergoes noticeable physiological changes due to long hours without food and water. That makes workout timing essential to maintaining energy, preventing dehydration, and avoiding excessive fatigue. Exercising at the right time can improve fitness, preserve muscle mass, and enhance fat burning—without interfering with fasting or worship.
Certified personal trainer Diala Hattab explains that the best time to exercise is the time that suits your body and daily routine. There is no single perfect time for everyone—each timing has its own advantages. The key is listening to your body and focusing on consistency.
1. Exercising Before Iftar (30–60 Minutes Before Sunset)
This timing is ideal for those whose primary goal is fat loss. Since glycogen stores are lower during fasting, the body relies more on fat as an energy source.
Benefits:
Increased fat burning
Improved insulin sensitivity
Boosted circulation and reduced pre-iftar sluggishness
Better appetite regulation, reducing overeating at iftar
Important Tips:
Choose light to moderate exercises such as brisk walking or light Pilates.
Avoid high-intensity workouts to prevent dizziness or dehydration.
Rehydrate immediately at iftar and replenish fluids properly.
2. Exercising After Iftar (1.5–2 Hours Later)
This is the best option for those aiming for stronger performance or resistance training. After eating, the body has restored energy and hydration levels.
Benefits:
Greater ability to build and maintain muscle
Stronger workout performance
Reduced risk of fatigue and dehydration
Important Tips:
Eat a light meal before training (protein + light carbohydrates).
Avoid exercising immediately after a heavy meal.
3. Exercising Before Suhoor (Optional Option)
Suitable for individuals with busy schedules or those who prefer a quieter time.
Benefits:
Energizes the body
May improve sleep quality for some individuals
Simple 20–30 Minute Fat-Burning Routine
5 minutes brisk walking or marching in place
Bodyweight squats (12 reps)
Glute bridges (15 reps)
Wall push-ups (12 reps)
Dead bug or light core exercise (10 reps per side, repeat 2–3 rounds)
4 Light Exercises to Maintain Muscle During Ramadan
During fasting, the goal is to stay active without draining energy.
Light to moderate walking (20–30 minutes): Supports fat burning without excessive strain.
Light bodyweight exercises: Gentle squats, static lunges, arm exercises without or with light weights help preserve muscle tone.
Stretching and mobility exercises: Reduce muscle tightness, improve flexibility, and promote relaxation after long fasting hours.
Core activation exercises: Modified planks or breathing exercises with abdominal engagement support posture and stability.
4 Essential Tips for Exercising in Ramadan
Listen to your body—stop if you feel dizzy or overly fatigued.
Focus on hydration between iftar and suhoor.
Prioritize sufficient sleep to regulate hormones and recovery.
Avoid excessive intensity—Ramadan is about balance.
Final Takeaway
The best time to exercise during Ramadan depends on your goals, energy levels, and daily routine. Whether before iftar, after iftar, or before suhoor, consistency matters more than timing. Choose a schedule that allows you to stay active comfortably and sustainably throughout the month.
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