How to stay fit during Ramadan: train smarter, not harder
Adjusting your workout during Ramadan is key. Ditching exercise completely? Bad idea. Going all-in like it’s business as usual? Even worse. The trick is to train smarter, not harder.
✔️ Best workout timing? Late afternoon or evening sessions work best—this way, you can fuel up right after and avoid an energy crash.
✔️ Training while fasting? It’s possible, but tweak your routine. If you’re a five-day gym warrior, cut it to three or four sessions per week to avoid burnout.
✔️ What type of workouts work best? Whether you love high-energy workouts or prefer a chill yoga session, you can modify your training routine without hitting pause.
Can you exercise while fasting? Here’s what you need to know!
Yes, you can exercise while fasting—but you need the right approach.
✔️ Light workouts before iftar can work well for some people, but if dizziness kicks in, listen to your body and wait until after breaking your fast.
✔️ Keep workouts low to moderate intensity—think strength training, yoga or light cardio instead of intense interval training.
✔️ Post-iftar workouts give you more energy since you’ve already refueled, making them a safer option for more intense training.
Eating smart for Ramadan workouts: fuel right or crash hard
What you eat during Ramadan can make or break your workouts.
✔️ The right iftar and suhoor meals will either fuel you or leave you drained. Skip the greasy, sugar-loaded feast and load up on complex carbs, lean proteins and healthy fats. They keep energy levels stable so you don’t run out of steam mid-workout.
✔️ Hydration? A game-changer. Load up on water between iftar and suhoor to avoid dehydration. Ditch coffee and sugary sodas—they’ll leave you thirstier than before.
✔️ Avoid energy crashes by limiting processed sugar. That warm, chocolate-filled doughnut might be calling your name, but is it worth the energy dip?
The Importance of rest while fasting: recover like an athlete
Late nights, early mornings—Ramadan flips your routine, but don’t let it wreck your progress.
✔️ If fasting leaves you drained, power naps are your secret weapon. A quick 20-minute nap can reset your energy levels, helping you train better.
✔️ Prioritise quality sleep—even if it means adjusting your bedtime to balance rest and suhoor.
✔️ Less sleep = less muscle recovery. Aim for at least 6–7 hours of total sleep to keep your workouts effective.
Stay in the game—Ramadan won’t slow you down
Forget the all-or-nothing mindset—stay in the game, just play it differently. With the right workout strategy, food choices and rest, you can stay fit during Ramadan while honouring your fast.
Now that you know how to stay fit during Ramadan, what’s your go-to workout strategy? Drop your best tips in the comments!
Hanan
I travel the world to find unexpected stories.
28 February 2025
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