Ramadhan is a time of spiritual reflection, discipline, and self-control, but that doesn’t mean physical activity has to come to a halt. Exercising while fasting requires an approach that prioritises energy conservation, hydration, and smart timing to avoid exhaustion. The key to maintaining fitness during this holy month is choosing the right type of workouts and scheduling them wisely.
Fitness Coach Taha Al Amri shares his insights on how to stay active while fasting by selecting the right workouts and timing them effectively. He explains, “Ramadhan is a spiritual month that enhances worship and reflection; offering a unique opportunity to improve both physical and spiritual health. Exercising during this blessed month can help maintain fitness and boost metabolic activity, provided it is done wisely and in accordance with the physiological changes the body undergoes while fasting.”
Reflecting on the impact of fasting on the metabolism, he says, “When fasting, the body relies on stored energy sources such as glycogen, which is the stored form of carbohydrates in the liver and muscles. This glycogen is used for energy production when direct food sources are unavailable (such as during pre-workout meals). Once glycogen stores are depleted, the body shifts to using fat as its primary energy source. This process helps reduce body fat, improves insulin sensitivity, and promotes balanced blood sugar levels.”
Beyond its role in energy utilisation, fasting also triggers additional metabolic processes that further enhance overall health. Al Amri explains, “During prolonged fasting, the liver releases ketone bodies, which are by-products of fat breakdown. These ketones serve as an alternative fuel source for the body and brain, enhancing focus and cognitive performance. Fasting also stimulates cellular repair processes and helps reduce oxidative stress and inflammation, supporting overall long-term health.”
He recommends that we maximise the benefits of exercising during Ramadhan by choosing suitable workout times, such as an hour before iftar to avoid excessive fatigue or two hours after iftar when the body has regained some energy. It is also recommended to focus on moderate-intensity exercises and avoid high-intensity training that may lead to dehydration and excessive exhaustion. He explains that “by balancing exercise, proper nutrition, and rest, fasting individuals can achieve significant health benefits, making Ramadhan an ideal opportunity to enhance both physical fitness and spiritual well-being.”
Choosing the right type of workout is just as important as timing. “Low-impact activities like walking, yoga, and Pilates are excellent choices at any time of the day, as they improve flexibility and mobility without putting excessive stress on the body. Strength training should be performed after iftar when muscles are adequately nourished. Simple bodyweight exercises, such as squats, lunges, and push-ups, help maintain muscle tone without overexertion,” he says. For those who enjoy cardio, light jogging or cycling can be beneficial, but it’s essential to avoid excessive sweating and dehydration. Swimming, if accessible, can also be a great alternative as it keeps the body cool while providing an effective workout.
To maintain energy and prevent fatigue, hydration and nutrition play a crucial role. Drinking plenty of water between iftar and suhoor helps replenish fluids lost during the day, while a balanced diet rich in proteins, healthy fats, and complex carbohydrates ensures sustained energy levels.
Rest and recovery are equally important, as the body is already undergoing adjustments due to fasting. Prioritising sleep and allowing adequate time for muscle recovery can make a significant difference in maintaining fitness throughout the month.
For those looking for fitness advice, Al Amri offers valuable insights and guidance to help individuals stay active and healthy on his Instagram account, Taha Trains.
Ultimately, staying active during Ramadhan is about balance and mindfulness. By listening to the body, adjusting workouts based on energy levels, and prioritising hydration and nutrition, individuals can maintain their physical fitness while fully embracing the spiritual essence of the month. With the right approach, Ramadhan can be an opportunity not only for spiritual growth but also for enhancing overall well-being.