The ultimate guide on how to workout during Ramadan. Learn the best time to work out in Ramadan and unlock the benefits of maintaining an active lifestyle during the holy month.
Starting a workout routine during Ramadan can feel a bit overwhelming for many. The concern of potential hunger, thirst, or a lack of energy during fasting might make it tempting to postpone exercising altogether. But do not worry, I’m here to guide you on how to workout during Ramadan, sharing the very tips that kept me consistent last year and can undoubtedly support your fitness journey this holy month!
Before adopting a consistent workout routine during Ramadan, I used to pause my fitness activities, resuming only during my menstrual cycle. However, this led to feeling like a beginner again each time Ramadan finished, throwing me off track.
Last year, I committed to staying active even while fasting, discovering effective ways to navigate workouts during this sacred time. Now, I’m excited to pass on my insights about the best time to workout in Ramadan, the most suitable workout types, and how to establish a routine that keeps you on track throughout Ramadan.
The goal here is not just to help you maintain your fitness during Ramadan, but to demonstrate that it’s entirely achievable without experiencing fatigue or struggles while fasting. I aim to make working out during Ramadan an enjoyable and fulfilling experience for you.
I’d love to hear your thoughts in the comments – let me know if you found this post helpful. Additionally, share your strategies for staying consistent with your fitness goals during the fasting period. Let’s support each other on this fitness journey during Ramadan!
This post is all about how to workout during Ramadan.
Table of Contents
How To Workout During Ramadan
Can You Workout Whilst Fasting?
The question of whether you can work out while fasting is a common concern for many, and I can relate because I used to wonder about it all the time. The good news is, yes, you absolutely can work out while fasting! That’s why I’m here to guide you through this blog post, sharing insights on how to workout during Ramadan.
Below I will explain some of the benefits of working out during Ramadan, as well as the importance of hydration during Ramadan to prevent making physical activity during Ramadan difficult.
Benefits of Physical Activity During Ramadan:
1. Maintaining Fitness Levels:
Exercising during Ramadan can be a game-changer for maintaining the fitness levels you’ve worked hard to achieve. With some adjustments, it becomes a valuable addition to your routine, ensuring that you stay healthy and consistent throughout the month. This way, when Ramadan ends, you won’t feel like you’ve lost all your progress.
2. Enhanced Energy Levels:
Timing is crucial, and working out at the right time can help combat the fatigue that may accompany fasting. I’ll be covering the best time to workout in Ramadan in this blog post to ensure you reap the benefits of increased energy levels.
3. Improved Mood and Mental Well-being:
Exercise releases endorphins, the “feel-good” hormones, which can be a game-changer during Ramadan. Sticking to a workout plan last Ramadan transformed my mood and mental well-being, making it my most energized and happiest Ramadan yet.
The Importance of Hydration During Ramadan:
While working out during fasting is possible, hydration plays a crucial role in making it manageable. Here’s how you can ensure proper hydration:
- Drink Enough Water: Keep a water bottle with you between Iftar and Suhoor, sipping regularly. Spreading water intake between these two meals ensures consistent hydration without causing dehydration.
- Hydrating Foods: Incorporate hydrating foods into your suhoor and iftar, such as water-rich fruits (watermelon, strawberries, cucumber), vegetables (lettuce, celery, radishes), soups (vegetable, lentil, tomato soup, herbal teas (peppermint, chamomile), and other options like Greek yogurt, milk, and coconut water.
Best Time To Workout During Ramadan
Determining the best time to workout during Ramadan can be a personal decision, varying from person to person. To make it easy for you, I’d recommend scheduling your workout just before one of your meals during Ramadan – either before suhoor or just before iftar.
My Ramadan workout plan consists of 10-20 minute sessions, making it easily manageable before Iftar, which I highly recommend. This way, you’ll have time to shower and prepare for the evening meal. If you opt to do a workout just before Iftar then make sure your iftar meal is prepped beforehand.
For those with a tighter schedule or working full-time in an office, consider working out after iftar. As iftar times may shift earlier, especially for those in the UK, plan to give yourself 2-3 hours to digest your food before engaging in a quick workout. Later, you can refuel with a healthy snack to keep your energy up. This approach may work best if your evenings are a bit hectic between work and iftar preparation.
Alternatively, you could also workout before Suhoor so you can fuel your body before the fasting period begins. These are the best times to workout in Ramadan, so whichever one you choose will depend on your schedule and overall lifestyle. Making the right choice will make it easy for you to stay consistent.
In summary, here’s a breakdown of the best times to work out during Ramadan:
- Before Suhoor
- 1 Hour Before Iftar
- After Iftar (Allowing 2-3 Hours for Food Digestion)
How To Maintain A Workout Routine During Ramadan
Staying consistent with your exercise routine during Ramadan follows a similar approach to what I’ve shared in my previous blog post on maintaining consistency with exercise. However, with a few adjustments, you can continue your fitness journey seamlessly during this sacred month. Here are some straightforward steps to help you stay on track:
1. Choose the Right Workout Time:
Selecting the ideal time to work out is crucial during Ramadan. While the best time varies for each person, making this decision is a key step. The right timing ensures you stay consistent, as attempting to exercise at the wrong time can be challenging and demotivating.
2. Opt for Short Workouts:
Short workouts are a game-changer, not only during Ramadan but also when it isn’t Ramadan for those with busy lifestyles. Even with potentially lower energy levels during this month, opting for brief sessions (10-20 minutes) makes it manageable and lessens the feeling of it being a burdensome task.
3. Listen to Your Body:
Be mindful of your energy levels, and pay attention to how your body responds. If you’re feeling fatigued, consider lighter activities or save more intense workouts for non-fasting hours. Pushing too hard may lead to reluctance in working out during Ramadan, potentially causing you to fall off track.
4. Be Flexible:
Recognize that some days may present more challenges than others. Be flexible and adjust your workout routine accordingly. Adaptability is key to maintaining consistency, especially during a month with unique demands.
5. Set Realistic Goals:
Adjust your fitness goals to align with the distinct circumstances of Ramadan. Instead of aiming for significant milestones, focus on maintaining consistency. This ensures that you continue your fitness journey without unnecessary pressure.
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Best Type Of Workouts To Do During Ramadan
In Ramadan, it’s beneficial to lean towards workouts of moderate intensity. The type of exercises you typically do outside of Ramadan might differ based on when you schedule your workout, but here’s a straightforward list of some of the best workouts to consider during this special month:
Style Of Physical Activity During Ramadan
1. Cardiovascular Exercises:
- Brisk Walking: A low-impact way to increase heart rate without feeling overly tired.
- Cycling
2. Bodyweight Exercises:
- Push-Ups
- Squats and Lunges
- Planks
3. Stretching:
- Stretching Routines: Perfect to do before Suhoor
4. Strength Training:
- Light Resistance Training: Use resistance bands or light dumbbells to maintain muscle mass.
- Bodyweight Strength Exercises
5. Swimming:
- If Possible: For those with access to a pool, swimming offers a full-body workout that’s gentle on the joints.
6. Post-Iftar Walks:
- Light Walking: After Iftar, consider a leisurely walk. It’s a gentle way to aid digestion and get some light exercise.
7. Mind-Body Workouts:
- Pilates: Focused on core strength, flexibility, and overall body awareness.
Other Ramadan Posts You May Also Like:
- 11 Healthy Suhoor Recipes To Keep You Full And Energized
- How To Stay Healthy During Ramadan
- Healthy Tips For Ramadan
- 20+ Affordable Ramadan Decorations For A Luxurious Look
This post was all about how to workout during Ramadan.
I hope you found this helpful!
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Lots of love, Mariam x
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