Ramadan Fitness Tips: Ramadan is a holy month for Muslims where they fast from sunrise to sunset. While fasting has many spiritual and health benefits, maintaining your normal fitness routine can also be challenging. However, staying active during Ramadan is important, especially if you are trying to get in shape or maintain your fitness level.
Qiratul Quran will guide you with some useful fitness tips to keep in mind during the Ramadan fast that can help you meet your goals:
Time Your Workouts Carefully
Timing your workouts appropriately is key to having enough energy and staying hydrated.
Workout Just Before Iftar
Try to squeeze in a 30-45 minute workout session just before you break your fast at Iftar. Listen to Ramadan Songs & Iftar Playlists. This allows you to fuel up shortly after and rehydrate. Doing a moderate-intensity workout can help increase your metabolism without overly fatiguing or dehydrating you.
Some good pre-iftar workouts include:
- Light cardio like the stationary bike or elliptical.
- Yoga.
- Pilates.
- Bodyweight exercises like pushups and air squats.
Take Advantage of Late Nights
The late-night hours after Taraweeh prayers are also a good time to exercise.
Try getting your longer or more intense workouts like weight training, running, or high-intensity interval training (HIIT) done during this time when you have plenty of time both before and after to hydrate and eat well.
You’ll also get better sleep if you work out in the late evening. Just be sure to finish at least 2 hours before going to bed.
Adjust Your Diet For Ramadan And Iftar
Along with workout timing, pay close attention to your nutrition and properly fuel your body.
Eat Complex Carbs and Protein
Focus on eating complex carbs like whole grains and foods high in fiber at suhoor time. These digest more slowly and help regulate blood sugars to give you longer-lasting energy during your fast.
Combining those complex carbs with some lean protein is also important, as the protein helps support muscle recovery and maintenance when working out.
A few good suhoor meal ideas:
- Oatmeal with nuts and seeds.
- Eggs with whole grain toast and avocado.
- Greek yogurt with berries and nut butter.
- Hummus, pita bread, vegetables and lentils.
Stay Hydrated During Non-Fasting Hours
One of the biggest challenges when exercising during Ramadan is staying hydrated since you cannot drink water while fasting. Focus on getting in plenty of fluids like water and coconut water from iftar up until suhoor.
You can also integrate hydrating fruits and vegetables like cucumber, grapes, oranges, and melons during your meal times. Soups and smoothies are also great hydration to incorporate.
Modify Your Routine in Ramadan
Listen to your body and don’t overdo it with exercise during a fast. Be prepared to make modifications during this month.
Take More Rest Days to Get Fresh
Don’t feel pressure to maintain your normal 5-6 day workout routine during this period. Taking 1-2 extra weekly rest days can allow your body to recover properly between workouts. Get plenty of sleep as well.
Focus on Lower Intensity Workouts
As mentioned for pre-iftar workouts, stick to lower intensity exercise to avoid excessive stress on your body. Things like walking, leisurely cycling, gentle yoga, Pilates, and light resistance training are great options.
If lifting weights, opt for lighter loads with higher reps for strength endurance rather than heavy lifting for lower rep sets.
Shorten Your Workouts in Ramadan
You may find your stamina decreases while fasting, especially at the start of Ramadan before your body adjusts.
For longer cardio and weight workouts, consider cutting your normal time down by 5-10 minutes to prevent fatigue or feelings of low blood sugar during a workout.
Sample Ramadan Weekly Routine
Here is an example 1 week workout routine that incorporates the tips discussed:
Monday
- AM: 30 minute HIIT workout
- PM: Rest and recovery
Tuesday
- AM: 30 mins pre-iftar – Stationary bike
- PM: 1-hour late-night weight training
Wednesday
- AM: 30-minute yoga flow
- PM: Rest
Thursday
- AM: 30 mins pre-ifatar – Bodyweight circuit
- PM: 3 mile run
Friday
- AM: Rest
- PM: 45 mins late night – Power walk
Saturday
- AM: 30 mins pre-ifatar – Elliptical machine
- PM: Rest
Sunday
- AM: 1 hour late night – Gentle swim
- PM: Stretching and foam rolling
The key is tailoring your normal fitness regimen to work within your energy, hydration, and recovery capacities during the unique circumstances of fasting. Pay close attention to your body, take plenty of rest when needed, and focus on maintaining rather than increasing your overall fitness.
Final Tips For Staying Active in Ramadan
Here are a final few tips to recap for staying active during Ramadan:
- Time workouts for when you have energy – before iftar or at night.
- Adjust nutrition to get complex carbs and plenty of protein.
- Hydrate fully whenever you can eat and drink.
- Take 1-2 extra rest days per week.
- Focus on lighter-intensity exercises like yoga and walking.
- Monitor yourself and modify as needed.
While exercising during Ramadan fasting presents some challenges, the tips provided above should help you maintain a modest fitness routine without overexerting yourself. Stay safe, listen to your body, and remember that maintaining your health is the main priority.
