Fasting from sunrise to sunset might seem like a reason to skip workouts – but staying active and exercising during Ramadan can actually help you feel better. The key? Timing, intensity, and listening to your body.
For those observing Ramadan, the holy month is a time of self-discipline, spiritual reflection, and fasting from sunrise to sunset.
But for our Muslim friends who have recently decided that regular exercise is a must in your lifestyle, the month of Ramadan might present a hiccup in your plans. After all, if we’re abstaining from food and drinks from sunrise all the way to sunset, where will we find the energy to commit to such an active routine?
But the truth is, staying active during Ramadan isn’t just possible—it can actually make you feel more energised. When done correctly, exercise can help maintain fitness, prevent fatigue, and even improve digestion during fasting.
So, how can you keep moving without compromising your health?
Why Exercising During Ramadan Can Be Beneficial
Maintaining an exercise regimen throughout Ramadan can have numerous health benefits, and may even help you feel more rejuvenated during the day.
This is because staying active can actually help boost your energy levels by combating the feelings of lethargy and fatigue that can come with fasting, and thus support your cognitive functioning during the fasting state.
Furthermore, habitual exercise helps you maintain your physical condition, such as through managing your weight, retaining your muscle mass, and bolstering your immune system. Research has even shown its effectiveness in preventing and dealing with chronic illnesses such as heart disease and diabetes.
It is also pretty handy for helping us thwart any digestive issues. Some of us may experience constipation as a result of the sudden shift in our eating patterns and the lack of water during sunlight hours. Exercise can offer some relief by aiding digestion and promoting bowel movement.
Additionally, exercise has the power to help us alleviate stress and develop emotional resilience. This is particularly important during the holy month of Ramadan, when we strive towards practicing the essential virtues of patience and empathy.
Is It Safe to Exercise When Fasting?
Incorporating some physical activity into our day can have a positive impact on our general sense of wellbeing, especially during challenging times.
However, going all in on a sweat-inducing workout can also be dangerous when accompanied by insufficient nutrition and fluids. The resulting exhaustion and dehydration can strain the body, and hurt your health.
This is certainly so if you choose to exercise on an empty stomach during the fasting hours, which means your body may not have enough fuel to perform well for the activity in the first place. It could also cause your blood sugar levels to fall, causing dizziness and confusion.
So what are good methods for exercising that won’t drain us during a period when we should be achieving peace and spiritual fulfilment?
Recommended Strategies for Exercise During Ramadan
How Much To Exercise?
If you’ve lived a largely sedentary lifestyle up until now, going slow is the way to go.
Dr Fadzil Hamzah, a Senior Staff Registrar from the Department of Sport and Exercise Medicine at Changi General Hospital, shared with HealthXchange: “The recommended amount of exercise while you are fasting really depends on your physical activity levels prior to Ramadan.”
Rather than setting aside a specific block in your day for exercise, consider incorporating more physical movement into your daily routine first. This includes clocking in more steps by opting for the stairs instead of the lift, or being more vigorous and purposeful when completing household chores. You can eventually build up to a regular exercise schedule.
What Type of Exercise?
For those of you who have already been working out for a while, it is good to continue maintaining your existing activity levels. However, it is best to avoid performing any high-intensity exercises, or exercising for too long.
“While light to moderate exercises are generally safe, engaging in unaccustomed high intensity and high volume of exercise, especially while fasting, may suppress or even lower your immunity levels, and is therefore not recommended,” explained Dr Fadzil.
Ramadan isn’t the time for personal bests or intense endurance challenges. Instead, think about maintaining your fitness without overexerting yourself.
When Should I Exercise?
As for when you should be exercising, doing so after iftar, the meal taken after sunset, is ideal, as you’ll be getting some nutritional support. However, the timing is really based on your own preference. Just be aware that if you choose to exercise between sahur, the meal eaten before dawn, and iftar, you won’t be able to fuel up, which may leave you tired or thirsty during the day.
In addition, ensure you can maintain healthy hydration levels by drinking more water during the non-fasting hours, to compensate for any fluid loss.
Importantly – and this is key – pay attention to your body’s needs. Working out while fasting may not be the right decision for you, despite your best intentions. If you feel you’re getting a headache, cramps, nausea, or anything else unusual, that’s your body sending signals for you to stop and rest.
Staying Healthy During the Fasting Month
Ramadan is about reflection, discipline, and balance, and your fitness routine should reflect that too. Instead of seeing fasting as a barrier to staying active, take the chance to fine-tune your habits, build resilience, and focus on consistency over intensity.
By making small but intentional adjustments, exercise can help us take care of both our physical and emotional wellbeing.
So this Ramadan, don’t let fasting derail your fitness plans. Move with intention, listen to your body, and stay strong – physically and spiritually.
Ramadan Mubarak!
Read More
- Health tips for those fasting during Ramadan
- Balancing Fasting and Breastfeeding: Nurturing Your Baby During Ramadan
Have more questions about your health during Ramadan?
Medical Channel Asia has launched a community forum page where you can get questions answered by a medical specialist. Why not ask them at our community forum here.
References
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- Anderson, E., & Durstine, J. L. (2019). Physical activity, exercise, and chronic diseases: A brief review. Sports Medicine and Health Science, 1(1), 3–10. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9219321/
- Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4013452/
- Davis, N. (2024, August 24). Benefits of Fasted Cardio: What Happens When You Work Out on an Empty Stomach. Healthline. Retrieved from: https://www.healthline.com/health/fitness/benefits-of-fasted-cardio
- HealthXchange. (n.d.). Best Time to Exercise During Ramadan. Retrieved from: https://www.healthxchange.sg/fitness-exercise/exercise-tips/best-times-to-exercise-during-ramadan
- HealthXchange. (n.d.). Exercising During Ramadan: How to Do It Safely. Retrieved from: https://www.healthxchange.sg/fitness-exercise/exercise-tips/benefits-of-exercise-during-ramadan
- Lindberg, S. (2023, May 4). How to Exercise Safely During Intermittent Fasting. Healthline. Retrieved from: https://www.healthline.com/health/how-to-exercise-safely-intermittent-fasting
- Morales-Brown, L. (2023, September 24). Can you workout while doing an intermittent fast? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/intermittent-fasting-and-working-out
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