During Ramadan, fasting hours mean long periods without food and water, which can affect energy levels, hydration, and recovery.
Exercising at the wrong time can lead to fatigue, dehydration, and muscle breakdown. For general fitness, weight management, and maintaining an active lifestyle, here are the three best windows to schedule workouts:
- Post-If tar (1-2 Hours After Breaking the Fast) - Best for Walking & Strength Training
- Hydration and nutrients from Iftar help fuel workouts.
- Best time for low-impact cardio (walking) & bodyweight exercises.
- Helps burn calories without excessive fatigue.
- Pre-Sehri (Before Fajr) - Best for Light Mobility & Stretching
- Energy levels are refreshed after Sehri, making it a good time for gentle stretching and breathing exercises.
- Helps with circulation, digestion, and mental clarity before the fast begins.
- Before If tar (30-60 Mins Before Sunset) - Optional Light Walk Only
- Works for short, low-intensity walks (15-20mins).
- Should be done with caution to avoid dehydration or dizziness.
- Recommended:
For most general fitness & weight management goals, the best option is Post-Iftar (1-2hours after eating) for structured workouts.
Ramadan Walking & Exercise Program
(5 Days/Week)
This 5-day per week program is low-impact, progressive, and suited for all fitness levels. It starts with short walks and gentle movements before gradually increasing intensity.
- Goal: Stay active, support weight management, and build long-term healthy habits without over-exertion during fasting.
Week 1-2: Building Consistency (Days 1-14)
- Walk: 15-20 mins at a comfortable pace (Post-Iftar).
- Stretching (5 mins after walk):
- Standing quad stretch (hold 15secs each leg).
- Shoulder rolls (10reps forward & backward).
- Deep belly breathing (5 breaths).
Week 3-4: Gradual Progression (Days 15-28)
- Walk: Increase to 25-30 mins at a moderate pace (Post-Iftar).
- Add Light Bodyweight Exercises (2-3x per week):
- Squats - 10 reps (slow & controlled).
- Wall Push-Ups - 8-10 reps.
- Seated Leg Raises - 8 reps per leg.
- Gentle yoga-style forward bend (hold 15secs).
- Optional: For those with more energy, add 1-minute brisk walking intervals every 5 minutes to improve cardiovascular fitness.
Conclusion
- Stay Active, But Listen to Your Body: Light exercise can support weight management and well-being, but fasting requires balance and self-awareness.
- Consistency Over Intensity: Focus on walking, stretching, and bodyweight movements rather than high-intensity workouts.
