Doing exercise during Ramadan doesn’t have to be a total write-off. In fact, with some advice from the experts, it’s still something you can do safely and sustainably over the thirty day period of reflection. The top line is not to push yourself. Your focus should be on three things: maintaining your fitness, creating a sustainable (and safe) exercise routine and concentrating on nutrient-dense and water-rich foods.

Nesrine Dally, a former world champion Muay Thai boxer who made history as the first woman to compete for England in a hijab observes Ramadan every year. We caught up with her for her tips, as well as two more experts for their advice on exercising safely during Ramadan.

 

What is Ramadan?

‘As a Muslim who observes Ramadan, I can tell you that it’s a month-long period of fasting where we refrain from eating, drinking, and other activities from dawn (fajr) until sunset (maghrib),’ Dally explains. ‘During this time, we have two main meals – the ‘suhoor’ or ‘sehri’ just before dawn and the ‘iftar’ after sunset. So, essentially, we fast during the day and break our fast at night. I like to describe it as being restricted from food/water whilst focusing on nourishing your soul, through self-reflection and giving to those in need.’

According to a study by technology platform Givematch, 90% of British Muslims feel their wellbeing improves during Ramadan.

Dally’s usual exercise routine

• Monday: I usually focus on strength training. This includes exercises like squats, deadlifts, and bench presses, as well as bodyweight exercises like pull-ups and push-ups.
• Tuesday: Tuesdays are dedicated to my Muay Thai training, so it’s a pretty intense day. I work on my technique, combinations, and sparring, but I also need to make sure I’m properly fuelled and hydrated to get through it.
• Wednesday: Active recovery. I’ll do some light cardio like jogging or cycling, along with mobility exercises and stretching.
• Thursday: Muay Thai training. I’ll work on my technique, combinations, and sparring, and I may include some strength or conditioning exercises as well.
• Friday: Strength training. I’ll focus on exercises like deadlifts, lunges, and pull-ups, and I may also include some explosive movements like plyometric exercises.
• Saturday: I typically do some form of cardio like running or cycling to maintain my cardiovascular fitness and stamina.
• Sunday: Rest day. I’ll usually just do some light stretching or mobility work, or maybe take a yoga class to help me recover from the previous week’s training.

Dally’s Ramadan training routine

‘My training schedule during Ramadan is Monday to Sunday, but workouts are usually around 30 minutes, which is quite a bit shorter than usual.

‘I like to mix it up with a variety of activities like light pad work (boxing), strength training, mobility exercises, stretching, short jogs, or walks. I reduce the volume and intensity of my training during this time, and avoid cardio and aerobic fitness.

‘Instead, I concentrate on bodyweight exercises like push-ups and pull-ups and also use equipment like my TRX. I also use light kettlebells and dumbbells to maintain my strength at home. I’m able to maintain my fitness level while also respecting the spiritual significance of Ramadan.

‘Don’t be afraid to train during Ramadan if you want to. As long as you listen to your body and make adjustments as needed, it can be safe. Shorter, lower-intensity workouts can help you maintain your fitness level and improve your overall health and wellbeing during Ramadan.’ Read more about metaboost.

1. Find a time that works best for you

Exercising in a fasted state is not an easy feat, especially when you add in daily stressors and warmer weather. Finding the best time for you will be a major key to keeping your exercise routine safe and sustainable.

Dally tells us: ‘I usually train in the evenings, but during Ramadan, I prefer to train just before Iftar, so I can break my fast right after my workout. This means that I need to make sure I have enough energy to get through my workout, but it also means that I can replenish my energy stores right after.’

‘Exercising just before iftar (breaking of the fast) or between iftar and suhoor (pre-dawn meal) before the start of the next fast, are good times as you can eat and drink after you exercise and replenish and rehydrate your body,’ adds GP Dr Sayyada Mawji. Visit https://www.timesunion.com/.

If those suggestions don’t work for you or your schedule, don’t worry. Experiment with exercising when you can, just don’t be afraid to try a slightly new routine.

2. Aim to maintain

Now is not the time to be trying to hit personal bests or 1 rep maxes. Instead, look to maintain what you’ve already achieved.

‘Exercising whilst fasting can be a challenge and it’s important to do it safely. Most importantly, remember to be sensible and listen to your body,’ advises Dr Mawji.

‘Aim to maintain your fitness levels rather than starting a new or intense exercise regime. This may mean you may have to adjust your usual regime to reduce the length and intensity of the exercise.’ Check these alpilean reviews.

3. Double down on hydration between iftar and suhoor

A lack of water is something to be on the lookout for. It will make exercise feel more difficult and cause you to fatigue faster, as well. Fortunately, there are some tips to make the time you’re not drinking water a little easier.

‘Keep yourself well hydrated between iftar and suhoor (between breaking the fast and starting the next one), keep a water bottle with you and drink regularly throughout this time. This will ensure you are well hydrated before the start of the next fast,’ says Dr Mawji.

Dally adds: ‘Training just before iftar means that I can suitably rehydrate as fast is broken. I make sure to drink plenty of water and electrolyte drinks in the evening to rehydrate and replenish my energy stores before fast recommences. At iftar, I like to incorporate soup and other hydrating foods like melon and cucumber salads.’