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Exercising during Ramadan: Tips for maintaining physical activity while fasting

The holy month of Ramadan is a time of spiritual reflection, fasting, and charitable acts for Muslims all over the world. Fasting during Ramadan means abstaining from food and drink from dawn until sunset, which can last for up to 16 hours depending on the geographic location. With such a long period of fasting, many Muslims may worry about their physical activity levels, especially if they’re used to regular exercise. However, with some careful planning and a few modifications to your routine, it’s still possible to maintain an active lifestyle while fasting during Ramadan. In this article, we will explore some tips for exercising during Ramadan while maintaining your energy levels.

Exercising During Ramadan: Tips For Maintaining Physical Activity While Fasting

  1. Timing is everything

    Timing is key when it comes to exercising during Ramadan. If you want to keep up with your regular workout routine, it’s best to do it before the sun rises or after breaking the fast at sunset. The pre-dawn meal or suhoor is essential for those who wish to maintain an active lifestyle during Ramadan. It’s important to eat a well-balanced meal that includes complex carbohydrates, proteins, and healthy fats that will provide you with the energy you need to exercise. Similarly, breaking the fast with dates, water, and a light meal before you exercise can help keep you hydrated and provide you with the energy you need to complete your workout.

  2. Avoid intense workouts

    During Ramadan, it’s essential to modify your workout routine to match your energy levels. Intense workouts that cause you to sweat profusely can dehydrate you and lead to fatigue, which is not ideal when you’re fasting. Instead, opt for lighter workouts such as walking, yoga, or stretching, which are less strenuous and can help you maintain your energy levels throughout the day. If you do choose to do intense workouts, such as weightlifting or high-intensity interval training, do so after breaking your fast to avoid dehydration and fatigue.

  3. Stay hydrated

    Dehydration is a common problem during Ramadan, especially if you’re exercising. It’s essential to drink plenty of fluids during non-fasting hours to keep your body hydrated. It’s recommended to drink at least eight glasses of water during non-fasting hours, and include hydrating foods such as watermelon, cucumber, and oranges in your meals. During fasting hours, it’s important to avoid sugary and caffeinated beverages, as these can lead to dehydration.

  4. Listen to your body

    It’s crucial to listen to your body and know your limits when exercising during Ramadan. If you feel dizzy, lightheaded, or fatigued, take a break and rest. Remember, fasting during Ramadan is an act of worship, and it’s essential to prioritize your health and well-being over your workout routine.

  5. Consult your doctor

    If you have any underlying medical conditions or are unsure about exercising during Ramadan, consult your doctor before starting any workout routine. They can advise you on the best course of action to take, including modifications to your workout routine and dietary changes that can help you maintain your energy levels.

In conclusion, exercising during Ramadan requires careful planning and modifications to your workout routine. With a few simple tips, such as timing your workouts, avoiding intense workouts, staying hydrated, listening to your body, and consulting your doctor, you can maintain your physical activity levels while fasting during Ramadan. Remember, your health and well-being should always come first, and it’s important to listen to your body and make adjustments as needed.


  1. Alkandari, J. R., & Maughan, R. J. (2019). Exercise and Ramadan: The current state of the art. Sports Medicine, 49(1), 33-49. doi: 10.1007/s40279-018-0993-2
  2. Aziz, A. R., & Chia, M. Y. (2014). Ramadan and physical performance: Effects on healthy trained athletes. Journal of the International Society of Sports Nutrition, 11, 8. doi: 10.1186/1550-2783-11-8
  3. Bouhlel, E., Denguezli, M., Zaouali, M., Tabka, Z., & Shephard, R. J. (2006). Effect of Ramadan observance on maximal muscular performance of trained men. Clinical Journal of Sport Medicine, 16(5), 461-464. doi: 10.1097/01.jsm.0000248846.98713.a8
  4. Hakkak, A. H., Iftikhar, A., & Sadiq, F. (2020). Fasting in Ramadan: A review of the evidence on health benefits and risks. Journal of International Medical Research, 48(9), 0300060520953242. doi: 10.1177/0300060520953242
  5. Khaled, B. M., & Belbraouet, S. (2010). Effect of Ramadan fasting on anthropometric parameters and food consumption in 276 type 2 diabetic obese women. International Journal of Diabetes in Developing Countries, 30(2), 79-84. doi: 10.4103/0973-3930.62580
  6. Maughan, R. J., & Shirreffs, S. M. (2012). Nutrition and hydration concerns of the female football player: A review. The Open Access Journal of Sports Medicine, 3, 71-78. doi: 10.2147/oajsm.s29370
  7. Sari-Kouzel, H., & Aziz, A. R. (2012). Effects of Ramadan fasting on endurance running performance in male amateur runners in Singapore. Journal of Sports Science and Medicine, 11(2), 144-150. PMID: 24149138
  8. Trabelsi, K., El Abed, K., Trepanowski, J. F., Stannard, S. R., Ghlissi, Z., Ghozzi, H., . . . Hakim, A. (2012). Effects of Ramadan fasting on biochemical and anthropometric parameters in physically active men. Asian Journal of Sports Medicine, 3(3), 145-154. doi: 10.5812/asjsm.34773
Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:March 10, 2023

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