Ramadan is a month of profound spiritual reflection and self-discipline cherished by Muslims worldwide. It is a time of prayer, community, and self-reflection, underscored by the practice of fasting from sunrise to sunset. This sacred observance offers a unique opportunity for personal growth, albeit with its inherent challenges.

For practicing Muslims, abstaining from eating or drinking during daylight hours is a central tenet of Ramadan. Yet, amid the spiritual focus, maintaining physical health and well-being remains essential. Staying active and healthy throughout Ramadan is pivotal to upholding one’s faith and vitality.

However, adhering to a fitness regimen during fasting hours can pose a significant challenge for many. Despite prevailing misconceptions suggesting otherwise, exercising safely during Ramadan is not only feasible but also beneficial. The key lies in maintaining balance, listening to one’s body, and adopting a realistic approach to fitness.

At Muslim Pro, we recognize the importance of nurturing both spiritual and physical wellness, especially during the blessed month of Ramadan. While fasting and regular exercise may seem daunting, with the right strategies and mindset, individuals can sustain their fitness levels and experience renewed vigor throughout the day.

In this article, we present five simple hacks for safely integrating exercise into your Ramadan routine.

Tip 1 – How to Run Safely in Ramadan?

As you welcome Ramadan, start with lower-intensity jogs or short workouts. Gradually increase your pace and distance as your body adjusts to fasting. It’s important to prioritize safety while training during Ramadan and learn what works best for your body.

Try to establish a consistent time for your runs each day, preferably when you feel least tired after fasting. Stick to this routine throughout the month to maintain your fitness.

Stay hydrated by drinking plenty of fluids after sunset. Calculate your water intake based on your needs on a regular day and divide it between Suhoor, Iftar, and post-Iftar times. Paying attention to nutrition, hydration, and rest will help maintain your energy levels while fasting.

Consider running every other day to allow your body time to recover and rehydrate between runs. Remember, during Ramadan, the focus is on maintaining fitness rather than making significant gains. Avoid increasing your running distance; instead, aim to match or slightly reduce it.

If running isn’t feasible, try other exercises that you enjoy, like soccer, yoga or pilates. These activities provide a good alternative to cardio workouts and can help maintain your fitness level during Ramadan.

Listen to your body and know your limits while running during Ramadan. Take breaks when needed and prioritize relaxation, whether it’s spending time with family or engaging in prayer, as rest is essential for your well-being.

Tip 2 – How to Adjust Your Workout Routine?

Starting a new workout routine during Ramadan might feel daunting, especially in the first few days of fasting or if it is your first time experiencing Ramadan. 

When planning your fitness regimen, it’s essential to set realistic goals. Consider reducing the intensity or frequency of your workouts as your body adapts to fasting. Understand that some days may present more challenges than others, so be flexible and adjust your workout routine accordingly. Shorter workouts, lasting 20 to 30 minutes, can make your sessions much more manageable during Ramadan.

Instead of striving for significant milestones, focus on maintaining consistency throughout Ramadan. Choose workouts of moderate intensity, such as brisk walking, cycling, or bodyweight exercises like push-ups, planks, squats, and lunges.

Training in a fasted state can be challenging, so aim to sustain the fitness levels you’ve built prior to Ramadan. If you typically work out for an hour, consider reducing it. Save higher intensity workouts for after breaking your fast.

While in maintenance mode, you can still incorporate high-intensity efforts into your workouts, albeit with reduced volume. Scale back on the reps, knowing you can ramp up your workouts again next month. Maintaining consistency is key to preserving progress even during Ramadan.

During this time, practice self-compassion and prioritize your mental health. If your performance in the gym differs from usual, don’t be discouraged. Remember, Ramadan serves a higher purpose. As long as you stay active safely and adapt as needed, your muscle memory will return when you resume normal training after Ramadan.

Tip 3 – How to Continue Hitting the Gym?

For avid gym-goers, maintaining a workout routine during Ramadan is a priority. But how can you continue hitting the gym safely? Just as you simplify your lifestyle during this month, you can also streamline your workouts at the gym.

Opt for moderate physical activity that elevates your heart rate but allows for conversation. Focus on fundamental fitness elements like strength, flexibility, and low-intensity cardio. The aim is to preserve muscle mass to prevent a significant slowdown in metabolism while staying energized.

Consider reducing your routine to two cardio sessions per week. During resistance training, aim for a rep range of six to ten, using weights light enough to ensure safety yet heavy enough to feel challenging. Take longer rest periods, around two minutes, as your body operates at a reduced capacity during fasting.

Keep your gym visits low-key, focusing on resistance training with low reps and weights, and incorporating ample stretching. The goal is to maintain a comfortable workout rather than striving for maximal gains.

By adapting your gym routine to accommodate the demands of Ramadan, you can continue to prioritize fitness while respecting your body’s needs during this sacred month.

Tip 4 – How to Maintain Your Diet?

When you only have two times to eat each day, it’s crucial to take care of your diet properly. Choose nutritious, energy-rich foods like eggs, nuts, and avocados for Suhoor or Iftar. These foods are full of energy and can help keep you feeling full all day. Add whole grain carbs and plenty of proteins for muscle maintenance and energy.

Here’s a simple tip! Stay well hydrated between Iftar and Suhoor, before and after breaking your fast. Keep a water bottle with you and drink regularly throughout the evening to stay hydrated. You can also eat fluid-rich fruits and vegetables like tomatoes, cucumbers, and melons to replenish fluids. Drinks like shakes, smoothies, and juices are great for hydration too.

We can follow the habits of Prophet Muhammad (PBUH) and eat dates to break the fast. Dates are not only a good energy source but also recommended in the Sunnah. Remember to respect your body during Ramadan. Focus on maintaining your health, eating a balanced diet, and keeping good habits this month.

Tip 5 – When is the Best Time to Exercise?

There are good and bad points about exercising at different times of the day when you’re fasting.

Exercising in the morning gives you more energy, but it’s hard to wait all day to eat or drink after your workout. Exercising after you break your fast can be tough because you’re full, and tarawih prayers are happening during Ramadan.

You might try exercising just before breaking your fast, about an hour before sunset. Then you can replenish your energy with food and water right away, even though you might feel less energetic at this time.

Another option is to run in the evening. Have a small meal and drink some water when you break your fast. Then, go for a short run before having a proper meal.

Always pay attention to how your body feels during your runs. Watch your energy levels closely and make changes to your workout as needed. If you feel dizzy or tired all the time, you might need to reduce your workout, or consult a doctor immediately. 

It might take some time to find out what works best for you. There’s no exact right or wrong time to run during Ramadan, as long as you consider some things when starting your workout or going for a run. It’s okay to take a few days of rest at the beginning while you get used to fasting. Then, try to stick to one consistent time throughout the month.

The small choices you make, like whether you pray Taraweeh at home or at the mosque, will affect your daily routine. Exercising during Ramadan shouldn’t be completely avoided. Ramadan only happens once a year, so remember to be mindful of God, be kind to your body, and not push yourself too hard. It’s a great time for self-reflection, growth, and if you’re into fitness, some safe exercise.