Staying Active: Smart Exercise Routines During Ramadan

Ramadan ushers in a season of profound reflection, discipline, and devotion. While fasting from dawn to sunset calls for adjustments to daily routine, it doesn’t mean putting your fitness goals on hold. In fact, staying physically active during Ramadan can help maintain energy levels, improve mood, support healthy weight management, and enhance your overall well-being throughout the holy month.

Exercising during Ramadan is all about smart choices - timing your workouts, selecting routines that align with your energy levels, and nourishing yourself well during non-fasting hours. s. With the right approach, you can keep your fitness goals on track, while still having adequate energy for worship, and emerge from Ramadan feeling empowered and refreshed.

This guide will help you create a sustainable exercise routine that complements your spiritual observance rather than competing with it.

The Benefits of Staying Active During Ramadan

It’s a common misconception that fasting should bring all physical activity to a halt. In fact, moderate exercise during Ramadan offers numerous benefits. Regular movement helps preserve muscle mass and sustain metabolism, both of which can slow when eating patterns shift. Exercise also boosts energy and combats the fatigue that often accompanies fasting. Beyond physical benefits, staying active enhances mood, reduces stress, and promotes a sense of balance during this spiritually focused month. It can even improve sleep quality, which may be affected by altered mealtimes and late-night prayers.

During Ramadan, the aim isn’t to chase peak athletic performance or major fitness milestones. Instead, prioritize maintenance -keeping your body active, your health steady, and your routines aligned with your spiritual commitments.

Finding the Best Time to Exercise

Timing is perhaps the most important factor for safe and effective exercise during Ramadan. There are three main avenues to consider:

After Iftar (1-2 hours after breaking fast): This is widely considered the optimal time for more intense workouts, including strength training and cardio. Your body has been refueled with food and fluids, giving you energy to exercise effectively. Allow at least one to two hours after eating before beginning your workout to avoid digestive discomfort.

Before Suhoor (early morning): If you are an early riser, exercising before your pre-dawn meal can work well. Your body still has energy from the previous night's iftar, and you can immediately rehydrate and refuel afterward. The downside is that it requires waking up even earlier, which may affect your sleep.

Shortly Before Iftar (late afternoon): Some people prefer light exercise 30-60 minutes before breaking their fast. The advantage is that you can rehydrate and eat immediately afterward. However, energy levels may be low at this time, so stick to gentle activities like walking or stretching.

After Tarawih Prayers: For those who prefer late-night workouts, exercising after Tarawih is an option. However, be mindful that intense exercise late at night may interfere with sleep.

Recommended Types of Exercise

During Ramadan, it is wise to adjust both the intensity and duration of your workouts. Here are some suitable options:

Low-intensity activities (suitable during fasting hours)

• Walking at a moderate pace
• Gentle yoga and stretching
• Light household activities
• Leisurely cycling

Moderate activities (best after iftar or suhoor)

• Brisk walking or light jogging
• Bodyweight exercises (squats, lunges, push-ups)
• Light resistance training with reduced weights
• Swimming (after iftar)

Higher-intensity activities (only after iftar when well-hydrated)

• Strength training with moderate weights
• Circuit training
• Short cardio sessions (20-30 minutes)

A practical approach is to reduce your usual workout intensity by 20-30% and shorten your sessions to 30-45 minutes rather than pushing for hour-long workouts.

Tarawih Prayers as Physical Activity

One underrated form of exercise during Ramadan comes from Tarawih prayers. The repeated movements of standing, bowing, and prostrating provide gentle physical activity that improves flexibility, circulation, and muscle tone. Studies suggest that Tarawih prayers can help burn calories consumed during iftar, improve coordination and balance, promote stress relief and mental clarity, and support healthy digestion after the evening meal. When combined with balanced meals at iftar and suhoor, regular Tarawih prayers contribute to physical fitness while fulfilling their primary spiritual purpose.

Essential Safety Tips

To exercise safely during Ramadan, keep these guidelines in mind:

• Stay hydrated during non-fasting hours. Drink at least 8-10 glasses of water between iftar and suhoor. Avoid excessive caffeine and sugary drinks, which can cause dehydration.
• Fuel your body wisely. Eat balanced meals containing complex carbohydrates, lean protein, healthy fats, and plenty of fruits and vegetables. Avoid heavy, fried foods that leave you feeling sluggish.
• Listen to your body. If you feel dizzy, lightheaded, or unusually fatigued during exercise, stop immediately and rest. Pushing through warning signs can be dangerous.
• Get adequate rest. Sleep is essential for recovery. Aim for 6-8 hours of sleep, even if it means adjusting your schedule. Short naps can also help restore energy.
• Avoid exercising in extreme heat. If you must exercise during fasting hours, choose air-conditioned environments or cooler times of day.
• Do not skip warm-ups and cool-downs. These are especially important during Ramadan to prevent injury and support blood pressure regulation.

When to Consult Your Physician

While most healthy individuals can exercise safely during Ramadan, you should speak with your doctor before starting or continuing an exercise routine if:

• You have diabetes, heart disease, or other chronic conditions
• You take medications that may be affected by fasting or exercise
• You experience chest pain, severe shortness of breath, or palpitations during activity
• You feel persistently dizzy, weak, or unwell despite rest and adequate nutrition
• You are pregnant or breastfeeding

For personalized guidance on safe physical activity during Ramadan, please visit your Primary Care physician or Rehabilitation Services at Johns Hopkins Aramco Healthcare.