How to Balance Ramadan and Working Out

Can you exercise during a fast​ in Ramadan? 

The holy month of Ramadan is the most significant time of the year for Muslims. It is a period when families come together to share meaningful moments, exchange blessings, and enjoy delicious meals. However, Ramadan can present challenges for those committed to maintaining a healthy diet, particularly for those who follow specific meal times with intermittent fasting. Additionally, finding the ideal time to exercise during Ramadan can be a source of confusion. In this article, we will guide you in selecting the best time to engage in your favorite workouts.

The primary challenge of exercising during Ramadan is the long fasting hours, which extend from dawn until sunset. These extended periods without food or water can cause fluctuations in energy levels and increase the risk of dehydration, especially if proper hydration is neglected. Additionally, the body undergoes metabolic changes during fasting, such as shifts in insulin sensitivity, reduced glycogen stores, and alterations in energy levels due to the way fat is stored in the body.

Beyond the physical stress of fasting, Ramadan also impacts sleep patterns. For this reason, it is crucial not to skip the Suhoor meal (pre dawn meal), as it plays an essential role in providing energy and hydration for the body. Many people spend additional time at night praying or attending Taraweeh prayers, which can disrupt sleep and affect the body’s ability to recover from exercise and perform at its best. Despite these challenges, it's important to remember that exercising during Ramadan is not only possible but can also be highly rewarding. The key lies in carefully planning exercise times, staying well-hydrated, and selecting the right type of workout.

There are three main time periods when exercising can be ideal: before Suhoor, after Iftar, and during fasting hours. Each of these periods carry unique advantages and potential drawbacks, so it's important to determine which one best aligns with your body, fitness level, and daily routine. Here’s an overview of each of these time frames:

Exercising in the middle of the night may seem unusual at first, but it is suitable for individuals who want to do light exercises. One of the advantages of this period is that you can hydrate your body with water or your favorite healthy juice and then eat a balanced Suhoor meal.

However, one of the challenges of this period is feeling sleepy and tired and it may not be suitable for those who want to do intense exercises such as cardio and lifting heavy weights. You can do light exercises such as walking or stretching exercises.

People vary in how they prefer to break their fast at Iftar. Some choose to start with dates, water, and coffee, or perhaps a light salad and soup, saving the main meal for later. Others opt to have the main meal right away. Regardless of your choice, you can exercise at any of these times, though the gap between the meal and your workout may differ. It’s important to avoid indulging in sweets and to refrain from exercising on a full stomach after Iftar.

This period is often considered the ideal time for intense exercise, as the body is well-hydrated and energized, which is especially beneficial for individuals with certain health conditions like diabetes. However, a challenge when exercising after Iftar is managing portion sizes to prevent overeating and feeling overly full before exercising. It’s crucial to allow your body enough time to digest and to follow a regular routine. Though some individuals may experience lethargy, particularly if they start with a heavy meal. In such cases, adjusting the exercise timing may help.

When talking about Ramadan and working out timings, people have different thoughts. For some, the ideal time to exercise is during fasting hours, either as part of their morning routine or shortly before the Maghrib call to prayer, which may include intense workouts. Exercising during fasting presents a challenge in the first few days but becomes easier with time as it turns into a habit. This approach allows for time to rest after Iftar, but it’s not suitable for those who do not follow healthy habits, such as insufficient water intake or meals lacking essential nutrients. Additionally, this time is not recommended for individuals with health conditions that cause weakness or dizziness.

Regular exercise promotes heart health, brightens the mood, aids in weight management, reduces stress and anxiety, and increases self-confidence. Whether you prefer morning or evening workouts, it’s important to consider the type of exercise you engage in during Ramadan. Pay attention to how your body feels and select exercises accordingly. High-intensity activities such as running, cardio, and weightlifting can be exhausting while fasting, so moderate-intensity exercises may be a better choice during this time. Here are some exercise options to consider:

Aerobic exercises such as walking, jogging, and running are excellent options. These exercises can be done during fasting hours or after Iftar.

Resistance exercises can be performed after Iftar, when energy levels are higher. These exercises typically involve repetitions and weightlifting, requiring more energy. Pilates workouts are also a great option, as it not only enhances fitness but is effective for weight loss as well.

One of the key benefits of yoga is its versatility, making it suitable for any time of day! It can be practiced early in the morning to enhance concentration during fasting hours, or after Iftar if you prefer to avoid aerobic exercises during Ramadan.

For some, Ramadan is the best time of the year for rest without compromising physical fitness, and yoga provides an excellent way to stay active. Stretching exercises help maintain physical health and make it easier to transition back to your regular workout routine after Ramadan, without unnecessary strain or fatigue.

*You can read about the difference between yoga and Pilates.

When it comes to strenuous exercises, it is preferable to do high-intensity interval training after Iftar when you are fully nourished. However, it is best to avoid it while fasting, as it can be very stressful for the body.

Staying hydrated and maintaining proper nutrition are crucial during the holy month. Between Iftar and Suhoor, aim to drink plenty of water and consume foods rich in protein and nutrients, such as fruits and vegetables, to keep your body well-hydrated. At Suhoor, focus on complex carbohydrates and healthy fats, as they provide lasting energy to carry you through the day.

Are you maintaining your work and responsibilities during the holy month? With the Calo app, you can continue enjoying your healthy meals delivered right to your home or workplace, even if you work in the evening. Indulge in meals specially made for Ramadan, with options available for children and a variety of snacks perfect for an evening cup of coffee.

Now you have a clue how to manage Ramadan and working out easily. You can also read about Healthy Dinner Ideas with Simple Ingredients from Your Kitchen and Exploring Avocado Benefits for Your Health. In addition to more articles about health and fitness on the Calo blog.