As Ramazan begins, daily routines often shift, and long hours of fasting from dawn to sunset can slow metabolism and limit fluid intake.
Traditional iftar foods such as pakoras, samosas, and jalebis, even in moderation, may unintentionally increase calorie intake, leading to fatigue or weight gain.
Maintaining physical activity during Ramazan should focus on preserving strength, stamina, and mental clarity rather than intense fitness goals. With careful planning, exercise can complement fasting instead of interfering with it.
Why moderate exercise is important
Regular movement supports cardiovascular health, muscle tone, and metabolic balance. The World Health Organization emphasizes consistent physical activity for reducing chronic illness risks and enhancing overall well-being. Research in the British Journal of Sports Medicine indicates that light to moderate exercise improves circulation, stabilizes mood, and enhances sleep - all of which can be disrupted by altered meal schedules and limited rest during Ramazan.
Timing and intensity
Exercising at the right time is key while fasting. Health experts suggest working out shortly before iftar or a few hours after breaking the fast, when hydration and nutrition help recovery. The American College of Sports Medicine recommends adjusting workout intensity to match individual fitness levels and climate conditions, especially in hot regions where dehydration is a concern.
Safe exercise options during fasting
Low-impact activities are safest. Brisk walking supports heart health without overexertion, gentle yoga enhances flexibility and promotes mindful breathing, and light home aerobics help maintain endurance. Low-intensity cycling strengthens the cardiovascular system, while stretching or beginner Pilates routines improve core stability and reduce muscle stiffness without draining energy.
Hydration, nutrition, and recovery
Replenishing energy with balanced meals after sunset - featuring complex carbohydrates, lean proteins, and adequate fluids - is essential. Overtraining or insufficient rest increases the risk of dizziness, dehydration, or injury. The focus during Ramazan should be on sustainability rather than peak performance.
Prioritize balance over intensity
Staying active during Ramazan is about moderation. Thoughtful planning and realistic goals help maintain physical resilience and mental focus, allowing individuals to observe the holy month with energy, stability, and well-being.
