Ramadan is a month of spiritual reflection, self-discipline, and worship for Muslims worldwide. Many Muslims wonder if it is possible to exercise while fasting during Ramadan. The good news is that it is possible to exercise during Ramadan. In fact, studies suggest doing low-intensity exercises during Ramadan can have many health benefits, including maintaining a healthy weight, reducing stress, and improving cardiovascular health.
Check out these tips if you're struggling to plan and maintain your Ramadan workout routine.
5 Exercises You Can Do During Ramadan
Here are 5 low impact exercises you can do during Ramadan:
1. Walking
Walking is a simple yet effective exercise that can help you stay active during Ramadan. It is low-impact and easy to do, making it a great choice for people of all fitness levels. Walking can also be a great way to clear your mind and reflect on your spirituality while taking in some fresh air and sunlight. You can go for a walk in the morning or evening, or whenever you have some free time.
Trying to get active? Check out these 5 steps to start your workout journey!
2. Yoga
Yoga is a form of exercise that can help you reduce stress, increase flexibility, and improve your overall health. Several studies talk about how people deeply involved in Yoga are likely to well mentally as well as spiritually. It can also be a great way to maintain a calm and focused mindset during Ramadan. There are many different types of yoga, so you can choose one that suits your needs and fitness level. You can practice yoga at the gym, in a studio or at home. Some people even go for group yoga outdoors!
Considering something more intense? Learn the difference between Yoga Vs. Pilates and choose which one's better for you!
3. Bodyweight Exercises
Bodyweight exercises, such as push-ups, squats, and lunges, are a great way to stay fit during Ramadan. These exercises require no equipment, so you can do them anywhere, anytime. They can also be modified to your fitness level, making them suitable for people of all abilities. You can do bodyweight exercises at home, in a park, or even in the mosque during the day.
Try this bodyweight workout plan to build muscle and stay active in Ramadan!
4. Swimming
Swimming is a low-impact exercise that can help you stay cool and active during the hot summer days of Ramadan. It is a great way to get some cardiovascular exercise and improve your overall fitness. You can go swimming before iftar or after Taraweeh, the night prayers during Ramadan.
Thinking of doing workouts while fasting? Check out Tam Khan's intermittent fasting and workout guide!
5. Cycling
Cycling is another great exercise that you can do during Ramadan. It is a low-impact activity that can help you get some fresh air and explore your local area. You can cycle to the mosque, to the grocery store, or even to visit friends and family. Cycling can also be a great way to get some cardiovascular exercise and improve your overall fitness level.
Discover how to get fit in Ramadan!
Tips & Techniques
Time Your Exercise
The best time to exercise during Ramadan is either before dawn or after sunset. This way, you can avoid exercising during the hottest times of the day and ensure that you have enough energy to complete your workout.
Check out these 15 Ramadan tips to stay active and fit during the holy month!
Choose Low-impact Exercises
Low-impact exercises, such as walking, are great options during Ramadan. These exercises are easy on the joints and can be modified to your fitness level. Bodyweight exercises, such as push-ups, squats, and lunges, are also great options that require no equipment. Some of the easiest low-impact workout options include:
- Walking Lunges
- Wall Push-ups
- Cat-Cow Stretch
- Side Leg Raises
- Bird-Dog
- Squats to Chair
- Standing Calf Raises
- Plank Hold
- Glute Bridge
- Modified Yoga Sun Salutations
Don't overlook your nutrition this month - check out the complete Ramadan diet plan so you stick to your goals this month!
Stay Hydrated
It is essential to stay hydrated during Ramadan, especially if you are exercising. Be sure to drink plenty of water and other fluids during non-fasting hours to avoid dehydration.
Check out more of the Ramadan nutrition do's and don'ts.
Listen to Your Body
It's important to listen to your body and start slowly when it comes to exercise during Ramadan. If you feel tired or dizzy, stop exercising and rest. Remember, fasting is a form of self-discipline, and it's important to prioritize your health and well-being during this holy month.
Check out the complete Ramadan diet plan with the foods you should eat and avoid both!
Key Takeaways
Exercise is an essential component of a healthy lifestyle, and this holds true even during Ramadan. Engaging in physical activity can help individuals maintain their physical fitness, mental health, and overall well-being during the fasting month. While it may be challenging to maintain regular exercise routines while observing Ramadan, it is not impossible. With proper planning, hydration, and pacing, individuals can continue to stay active and reap the benefits of exercise while fasting. Look at Mahmood Hussein's guide on Ramadan food and workout for inspiration. Ultimately, prioritizing exercise during Ramadan can help you maintain a healthy lifestyle and promote physical and mental resilience during the holy month.
FAQs
What are the best exercises during Ramadan?
The best exercises during Ramadan are the ones that go easy on your body while allowing you to engage in physical activity. These are the moderate to low-intensity exercises such as walking, yoga, and stretching that help you get good movement without exerting your body too much. You can easily do these exercises before Suhoor (the meal before dawn) or after Iftar (the evening meal with which you break your fast). This way, you'll stay fit without exhausting yourself. The best exercises during fasting are the ones that engage your muscles without overexerting your body. These include:
- Pushups
- Pull-ups
- Sit-ups
- Squats
- Cycling
- Pilates
- Yoga
- Deep stretching
Anything that improves your flexibility and mobility is a great exercise to do in Ramadan. Just make sure you don't put your body through too much.
Can I hit the gym in Ramadan?
Yes, you can hit the gym in Ramadan. However, it is important to train in a way that doesn't fatigue or wear out your body. Your gym training sessions should be aligned with your physical capacity and energy levels whether you're doing fasted or non-fasted, post-Iftar workouts. Make sure you go easy on the weights, focus on your form, and modify your routine to fit your performance level. Make sure you're consuming sufficient protein and hydrating yourself so you remain strong and maintain muscle during the month of Ramadan.
What are the best exercises after Iftar?
Depending on your energy levels, you can choose your exercises after Iftar. If you're tired and just want to get some movement, go for walking, light jogging, bodyweight exercises, swimming, yoga, or inclined treadmill walks. If you have more energy levels after Iftar, you can always go for a run, lift weights, go for a hike, or engage in HIIT. It all depends on how you're feeling and what you can do comfortably.
