Do you ever get that feeling of being so sluggish during Ramadan that you could just skip your workout regime for just one whole month? It happens and it’s fine to think that way. However, if you’re a health freak, or just a person trying to maintain your well-being, then you can definitely try to work your way around it. You really don’t want to find out that you’ve being losing the muscle you’ve built up being turned into fats.

So if you’re up for the change in routine, here are the accepted times to workout during the fasting month.

Before Iftar

Depending on your energy level, you should exercise in moderation if you’re planning to do it before breaking your fast. It definitely isn’t the best idea to do high intensity workout during this time as you are not hydrated properly which will cause dizziness and feeling weak.

workout during ramadan

Therefore, if you feel like wanting to make your body move, you may do 15 minutes to 30 minutes of light stretches, walking or brisk walking during this time until you are able to break your fast. This will give you the flexibility of eating within short period and you’re able to rejuvenate the body immediately.

After Iftar

Now that you are fully hydrated and your stomach is happily filled, you will need to wait at least 30 to 45 minutes to settle your stomach and digest everything properly before starting a more intense workout.

Be sure that you did not overeat for your iftar and your meal is considerably light to keep you energized. With restored water and a healthy amount of glucose levels, you are now able to tackle the more strenuous exercises that you couldn’t do so before. Cardio exercises, such as the treadmill and cycling can be done during this period, as well as Pilates and full-body stretching.

After Tarawih

For a more high-intensity workout, after your tarawih prayers is a recommended time. You will already have several meals and plenty of water in your system. However, just keep in mind that because your body has been fasting, your high-intensity training will have to take it down a notch, until your body is fully adapted to it during Ramadan. For example, if your workout routine is usually 30 minutes long, then cut it down to make it 20 minutes instead, or maybe even half the time to 15 minutes.

Before Sahur

Believe it or not, if you want to lose a good amount of weight, exercising before sahur is ideally the best time. Make sure to drink plenty of water and wait for half an hour before starting. The workout should be of low to medium intensity to prevent muscle loss. The exercise should last 30 to 45 minutes at most of light cardio. Hydrate fully once you’re done and eat a well-balanced meal for sahur.

Important Reminders

  • Always replenish your electrolytes by hydrating your body with water, coconut water, or isotonic drinks.
  • Do not continue your workout if you feel dizzy or sick. Always practice safe and healthy exercises.
  • Never skip your sahur, especially if you’ve done your workout right after tarawih. It’s tempting to sleep in, but your sahur will keep you energized and fueled throughout the day.

Have a happy, healthy Ramadan!