How to Exercise During Ramadan

When it comes to working out and building on your fitness and muscle, one of the most important aspects of this is making sure you are providing your body with the necessary fuel. This means the food and drink that you are consuming on a daily basis have to properly support and provide your body with the energy necessary for your workouts. Because of this, it is no surprise that the month of Ramadan can pose a bit of an issue with your exercise routines. Due to the fact that during the month of Ramadan Muslims practise fasting between sunrise and sunset, it is quite tricky being able to balance properly refuelling with the activities you’re doing. 

This article has been put together with the above in mind. Just because Ramadan has begun it does not mean that your workouts need to come to a halt. Below, we will discuss in more detail some of the best ways that you can exercise throughout Ramadan. 

Is It a Good Idea to Exercise Throughout Ramadan? 

The quick answer is yes, you are still able to exercise throughout Ramadan and it is a good idea to do so. Whether or not you decide to exercise during Ramadan is very much your choice and the choice of your body. A month might sound like a long time to completely give up exercising and going to the gym and as such, you will be happy to know that you can easily continue your fitness journey even whilst fasting. 

There are a lot of people who are successful with keeping up a good workout routine throughout Ramadan. A lot of people even comment that they wind up feeling a lot more energised than normal during the holy month. 

One of the main things that you need to consider when it comes to exercising during Ramadan is what your body feels like during periods of fasting. If you exercise on an empty stomach, this can often lead to a serious dip in blood sugar levels. A lot of the time this will lead to you feeling light-headed, but it could even wind up with you fainting. 

The best thing that you can do when you initially start working out whilst fasting is going light to begin with. Be sure to lower both the intensity and volume of your workouts because that way you will be able to see how you feel at first. Depending on this you can make any adjustments you feel are necessary throughout the month. If you are in the middle of your workout and feel a bit woozy then be sure to give yourself a minute and don’t exert yourself too much. 

Key guidelines you can stick to when working out for the month include: 

  • Take the time to plan your workouts carefully so that you don’t end up overdoing it. Your aim should be to maintain what your current level is (or maybe even dropping intensity a little) rather than improving. 
  • Go easy on yourself, don’t hesitate to lower the overall intensity of your exercises and stop if you feel unwell at any point.
  • Plan when it is you are going to work out, so you do it around your daily meals.
  • When you do eat make sure you’re eating nutritious foods that are rich in energy. 

What Time Should You Be Exercising Throughout Ramadan? 

If you don’t already then you should consider going to a gym that is open 24 hours as this is going to make exercising throughout Ramadan a lot easier. This is because you will be able to be flexible with your workouts throughout the month. 

There is no right answer as to when you should exercise during Ramadan and instead you should give it a go at a few different times to see which one feels the best for you. A lot of people go in the late afternoon because then when the workout is finished, it is done at a time close to when they will break their fast. This might work for you, but you might find another time is better. 

What Type of Exercise Should You Be Doing? 

The type of exercise that you should be doing throughout Ramadan is going to vary depending on what your needs are, as well as your goals and preference when fasting. This means that whether you are going for a walk, a run, doing yoga, or weight training, whichever it is, they are all valid. You need to be sure to again trial a few different things so that you can effectively work out the best way to exercise whilst keeping up your levels but also not overdoing it. As previously mentioned, if you ever feel a bit light-headed or woozy throughout your workout then be sure to take a break. Most people tend to keep the same routine throughout Ramadan but do a bit of a lighter session by reducing the intensity of their workouts. 

What Food Should You Be Eating if You Plan on Working Out? 

Throughout Ramadan, you can only eat during Iftar and Suhoor, as such, you need to make sure that the food you are eating will complement your workouts and your goals. This means you should ensure you are consuming a sufficient number of nutrient-rich calories in order to keep yourself energised during your workouts and also throughout the rest of the day when you’re fasting. Essentially, be sure to eat plenty of carbs and then also drink a lot of water and this should set you up for the rest of the day. 

Want to Be Kept Up to Date on News Throughout Ramadan? If you are a practicing Muslim and would like to be kept up to date with news surrounding our faith and lifestyle then be sure to follow blogs such as those at Rizq. We discuss all elements of the sharia traditions including money, food, travel, mental health and charity.

Apply for FREE

Become a Rizq Partner