In Ramadhan, many people who follow an active lifestyle often wonder whether fasting will slow down their physical progress. However, fasting does not mean giving up exercise altogether. Instead, it calls for a more mindful and balanced approach that respects both the spiritual significance and physical demands of the month.
In recent years, physical activity during Ramadhan has increasingly become part of daily routines for many families.
This shift reflects a growing awareness that staying active is essential for maintaining overall health. Traditionally, fasting was associated with rest and reduced movement. Today, however, scientific research supports the benefits of light to moderate exercise during Ramadhan, particularly walking before or after Iftar, as an effective way to maintain physical and mental well-being.
Ramadhan presents a valuable opportunity to reset lifestyles and reinforce positive habits.
Regular physical activity, even at a reduced intensity, plays an important role in preserving muscle strength, boosting metabolism and enhancing mood.
Mohammed al Touqi notes that exercise during Ramadhan is no longer postponed until after the holy month. “Exercise has become part of the daily routine for many people and helps reduce feelings of lethargy in the evenings,” he said.
Similarly, Salim al Balushi believes Ramadhan is an opportunity to readjust one’s lifestyle. He explained that moderate and structured exercise during fasting demonstrates a person’s commitment to maintaining health and fitness.
Such habits, he added, should not be limited to one month but sustained throughout the year to promote long-term well-being.
Health experts emphasise that exercise during fasting can be safe and beneficial when done correctly. The key lies in choosing the right time and adjusting the intensity.
Many specialists recommend light activity about 45 to 60 minutes before Iftar, ensuring that the workout remains gentle to avoid dehydration and exhaustion. Alternatively, exercising at least three hours after Iftar allows time for digestion and proper hydration.
Low-intensity activities are considered the safest option. These include brisk walking, gentle stretching exercises for the neck, shoulders and back, and light yoga to improve balance and relaxation.
Simple bodyweight exercises such as squats or wall push-ups can also be performed with fewer repetitions and longer rest periods. Deep breathing exercises may help relieve stress and improve focus throughout the day.
Hydration and balanced nutrition are equally important. Drinking sufficient water between Iftar and Suhoor helps maintain energy levels and prevents dehydration.
Including protein sources such as eggs, lentils and yogurt supports muscle health, while fruits and vegetables provide essential vitamins and minerals. Choosing complex carbohydrates at Suhoor ensures sustained energy during fasting hours, while limiting excessive fried foods and sweets helps maintain overall balance.
Ultimately, exercising during Ramadhan remains both possible and beneficial for most people when practised in moderation. By selecting appropriate activities, timing workouts wisely and listening carefully to the body’s signals, individuals can maintain their fitness while fully embracing the spiritual essence of the holy month.
