Due to disrupted sleeping habits and a lack of liquids, it can be difficult to maintain a regular workout schedule in Ramadan.

During the holy month of Ramadan, many people choose to fast which means they abstain from eating and drinking between sunrise and sunset. Despite the fact that people who fast are likely to be exhausted this month, it is important that they exercise and stay physically active. 

To make it easy for you, we have decided to provide you with a Ramadan workout guide, to know when and how to exercise.

When To Workout?

  • Before Iftar

Exercising 1 hour before Iftar is often recommended as you can quickly replenish yourself with fluids and food right after finishing. By doing this you can enjoy the benefits of exercising on an empty stomach which is good to burn fats and lose weight. 

Any exercise completed at this time, however, should be low-key, consisting of more strength training, low repetitions and weights, and plenty of stretching. This is also a good time for a gentle jog or a fast brisk walk.

  • After Iftar

Working out 2-3 hours after Iftar is an option if you don’t have the energy to do so before sunset. This is when the body is completely energized and hydrated, and exercise efficiency is at its best. When you have the energy to exercise, you get the most out of it. 

After Iftar workout is ideal to boost the digestive system and lose weight too.

  • Before Suhoor

Early risers can find that the best time to exercise is just before suhoor. You’ll have stamina from the previous night’s meal while still having an empty stomach this way. You should hydrate when exercising and then eat to refuel once you’ve finished. This technique will also help you feel energized for the rest of the day. This type of exercise is recommended for you if you are looking to build or maintain muscles.

What Type of Workout?

While fasting, it is recommended to keep exercising rhythm low-key and easy such as a light jog or a walk.

Now that you’ve broken the fast and gained some energy, you can do almost any kind of workout you want.

Maintaining/increasing muscle mass and burning body fat can be achieved by combining cardio and strength training. This contains the following:

  • Elliptical/stair climber/treadmill Cardio exercises
  • Strength training/Weights Running/Jogging
  • Squats, lunges, planks, and other bodyweight exercises

To summarize, exercise should be a part of your daily routine during Ramadan since it boosts blood circulation and muscle mass maintenance. There are no official guidelines to do so; instead, figure out what is the ideal timing and type of workout for you.

As long as you just go ahead and do it in the way that works the best for you!

Do not hesitate to check with your doctor if you have any doubts regarding your ability to workout during Ramadan.

Click here to book an appointment with a General Practitioner for an in-person consultation or by video.


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