Fitness & Fasting – Exercising in Ramadan

Written by Pliro
Jun 29, 2016 Last updated: Mar 28, 2019

While exercising may be the last thing you would think about in Ramadan, for those of you who used to exercise regularly before, fasting shouldn’t be an impediment. Here are a few tips you can use to maintain your fitness and help you in reducing weight in Ramadan

  1. Don’t Stop Working Out in Ramadan:

    Although it’s unlikely that you will build muscle mass in Ramadan, you can at least preserve
    what you made in the last few months by doing less strenuous exercises. The secret is to
    maintain consistency in exercising, even if you do it for 5 minutes a day.

  2. Adjust the Intensity:

    Don’t try the usual exercise intensity that you used to have before. Your carbohydrate reserves
    are fairly depleted after 15 hours of fasting and so you won’t have the energy to do the same
    kind of bench presses or lift 100lbs of weight. It’s better to lift 70lbs weight or reduce the number
    of times you lift a weight in Ramadan.

  3. Protein Intake in Ramadan:

    Those of you who exercise know that you need several protein doses throughout the day.
    Although that won’t be possible in Ramadan, you can at least make sure that your food is
    protein-rich at Sehri and Iftari. Don’t dose up on samosas and pakoras then.

  4. Take more Carbs in the Morning:

    Load up on carbohydrates at Sehri because these will help you work out with intensity through
    the rest of the day. Eat bread and cheese a lot during Ramadan.

  5. Change your Workout Timings:

    You cannot simply work out after Iftari because you are already exhausted and have eaten up a
    bunch of fried food. So it’s better to work out right after Fajr, when your carbohydrate reserves
    are the highest and exercising won’t make you feel tired. This is the time that exercising will
    actually energize you.

  6. Drink more water:

    Load up on fluids as much as you can, not only at Sehri but also at Iftari, so that your water
    concentration remains balanced throughout the day and you don’t have to end up in the toilet
    every now and then.

  7. Control yourself at Iftari:

    Keep an eye on the calories you consume at Iftari and avoid fried food. Also, avoid caffeine and
    unnecessary sugary treats. By eating less, you’ll actually feel better throughout the day. Drink more water so that you feel fuller earlier and don’t feel the urge to eat more.

  8. Summer Ramadan vs Winter Ramadan:

    Know that during the summers as opposed to the winters, you will get less time to eat, drink and
    sleep in Ramadan, and so you will have less energy as compared to the winters wherein nights
    are much longer and days are shorter. So be prepared in advance, and don’t exert yourself too
    much in a Summer Ramadan.

Hope you found these tips useful. For those of you who work out regularly, share some tips with
our viewers on how you manage to maintain your level of fitness while fasting.