The Ramadan Guide - March 13, 2023

Advise Corner: Working Out During Ramadan

You’ve set your fitness goals for the year and taking a break during the month of Ramadan may seem to set you back. Exercising with caution is important especially when you’re fasting. However, picking the right time to work out, eating right, and choosing the right mode of exercise make it possible for you to keep up with your goals and maintain your fasting schedule undeterred. Feeling stuck? Let some of these tips help you out.


The best times for a workout regime during Ramadan are right after breaking your fast or before your main Iftar meal. If you’re an early riser, consider training just before Suhoor. Make sure to check in on your hydration levels if you’re planning to exercise before breaking your fast.

What to Eat?

To replenish your energy stores before and after training, it’s recommended to consume carbohydrates. Opt for healthy choices like vegetables and whole grains instead of pasta and rice. For muscle repair, lean meats, beans, lentils or protein shakes are good options. It’s also important to stay hydrated during non-fasting hours.

Training the Right Way

When fasting, the body may use stored carbs and proteins for energy, leading to a decrease in muscle mass. To prevent this, it is recommended to do resistance training such as bodyweight exercises such as squats, lunges, push-ups or weighted exercises such as deadlifts, shoulder presses, chest presses, and rows to maintain muscle mass.

To avoid using protein for energy during fasting, it’s recommended to keep cardio exercises to a minimum. High-intensity cardio can deplete glycogen stores and lead your body to tap into its protein reserves. If you still want to engage in cardio, taking a walk before Iftar can be a safe way to burn some calories.

Consult Your Doctor

Consult with your doctor before starting or continuing an exercise routine during Ramadan, especially if you have underlying health concerns. Listen to your body and take breaks if you experience any signs or symptoms of fatigue or dehydration. Exercise can promote physical and mental well-being during this holy month if done safely and effectively.

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