How To Maintain A Fitness Routine While Fasting For Ramadan

Ramadan is a holy month of sacrifice, worship, and prayer. Fasting during Ramadan is an important spiritual practice for people. Maintaining a fitness routine during Ramadan requires a few modifications to your regular routine to accommodate the changes in your eating and sleeping patterns. To help you feel balanced, here are some tips to keep yourself healthy during Ramadan:

Change Your Routine

Your daily routine will change during the holy month, and without completely stopping your exercises, by making minute changes to your routines, you can keep your health under control. Find a time that works best for you, whether that is working out before or after suhoor or working out before or after iftar. If you choose to exercise, make sure to do so 30 minutes before or 2-3 hours after eating. These help you maintain your health throughout the month.

Stay Hydrated

It's essential to stay hydrated during Ramadan, especially if you’re exercising. Be sure to drink plenty of water and other fluids during non-fasting hours to maintain your fluid balance

Avoid Overeating

It’s equally important to consider how much and what you eat. However, overeating can leave you feeling lethargic and make it harder to maintain your fitness routine. Practice portion control and avoid overeating. Always start your meal by drinking water, as it helps cleanse your bowels and ease digestion. Also avoid consuming excess sugary contents, as they can shoot up your sugar level in your blood. Take proper rest after the meal, before you start your workouts. Include protein and vitamin-rich food in your diet to make sure you intake all the required nutrients to stay Fit. Ensure you eat plenty of vegetables, raw salads, and whole grains during fasting.

Adjust The Intensity Of Your Workout

During Ramadan, it’s important to listen to your body and adjust the intensity of your workout accordingly. If you feel tired or weak, consider reducing the intensity of your workout or taking a day rest. You can reduce the intensity of your workout as changes in your routine take place. Avoid high-intensity workouts during fasting days to avoid muscle injuries, low blood pressure, tiredness, nausea, or dizziness. You can opt for strength training rather than cardio training, as it balances your muscle strength.

Get Enough Rest

It's important to get enough rest during Ramadan to allow your body to recover and repair. Aim for 7-9 hours of sleep per night and listen to your body if you feel tired and need extra rest.

Skip Excess Salty Food

It’s better to skip salty or spicy food, as sodium dehydrates the body and has the capacity to absorb the fluids in the body. In addition, caffeine during Ramadan should be avoided since it leaches calcium from your body.

Considering the above points, let's discuss some low-intensity workouts that can be followed:

•Low-impact cardio: It's not necessary to go to the gym to perform your daily exercise during this time. Mountain climbing, jumping jacks, running, or waking are all low-intensity workouts that can be done at home.

•Yoga or Pilates: This is another great workout option for both your body and mind. Yoga combines physical movements with meditation and calm breathing techniques. whereas Pilates involves some repetitive movements with a breathing technique to enhance correct movements and coordination. Including both in your fitness routine improves your muscle strength, balance, flexibility, and posture. Aside from these, they promote mindfulness, which improves your mood and makes you feel relaxed.


Working out during the holy month should be prioritized with exercises with more resistance, low repetitions, and lots of stretching. It's a good idea to do lighter workouts before or after eating. It's always recommended to do a brisk walk, some light jogging, yoga, or gentle Pilates rather than heavy cardio exercises. This is how you can balance fitness and fasting during Ramadan

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