Exercise & fasting: Working out during Ramadan

Fasting and exercise may seem like two opposing concepts, but for many fitness enthusiasts and athletes, staying active is an important part of their Ramadan routine. This blog explores how to balance fasting and workouts during Ramadan, offering insights into the benefits of exercising while fasting and practical modifications for high-impact training. From managing your energy levels to choosing the best time for workouts, we’ll guide you on maintaining your fitness journey during the holy month. Prioritizing safety and listening to your body are key to ensuring a healthy and rewarding Ramadan workout experience.

Working Out During Ramadan

Exercising during Ramadan combats sluggishness, improves blood sugar control and improves sleep quality, leaving you more energised and focused throughout the month, promoting both physical and mental well-being.

Is it Okay to Workout During Ramadan?

High-impact workouts during Ramadan are not recommended for everyone. Always consult a doctor before undertaking strenuous activity while fasting. Here are some tips for experienced athletes considering doing more exercises.

1: Prioritise Strategic Planning:
Plan workouts strategically and focus on maintaining fitness levels rather than pushing for personal bests. Consider shorter sessions with reduced intensity compared to your usual non-Ramadan routine.

2: Fuel Up Properly:
Hydration is key! Stock up on electrolytes alongside water during non-fasting hours. Prioritise high-protein, complex-carb meals during Suhoor (pre-dawn meal) to provide sustained energy throughout the workout day.

What is the Best Time to Hit the Gym during Ramadan?

1: Time Your Workouts:
Iftar (post-dusk meal) workouts are generally preferred after replenishing energy stores. However, some athletes find Suhoor sessions manageable with careful pre-workout snacking and adjustments to intensity.

2: Listen Even More Closely to Your Body:
Take breaks more frequently, adjust intensity on the fly, and don’t hesitate to skip workouts if you feel unwell. Prioritise recovery more than usual.

What is the Best Exercise during Ramadan?

Strength training over cardio. While some cardio might be manageable, prioritise strength training for maintaining muscle mass. High-intensity cardio can lead to dehydration and fatigue more quickly.

Simple Strength Training Exercises during Ramadan

1. Squats: Low-impact and versatile, squats work your legs and core. Stand with feet shoulder-width apart and lower yourself down as if sitting in a chair. Keep your back straight and core engaged. Start with sets of 5-10 repetitions and gradually increase.
   
2. Lunges: Lunges target multiple muscle groups. Step forward with one leg, lowering your body until both knees are bent at 90 degrees. Push back up to the starting position and repeat with the other leg. Do sets of 5-10 lunges per leg.
   
3. Plank: This strengthens your core and improves overall stability. Hold a high plank position on your hands or forearms, keeping your body in a straight line from head to heels. Start by holding for 30 seconds and repeat for sets. Modify by dropping to your knees if needed.
   
4. Wall sits: Simple yet effective, wall sits strengthen your legs and core. Lean against a wall with knees bent at a 90-degree angle, hold for 30-60 seconds, and repeat for sets. Adjust the time based on your endurance.
   
5. Push-ups: Modify push-ups by doing them on your knees instead of your toes. Lower your chest down towards the ground and push back up. Start with sets of 3-5 repetitions and gradually increase.

Bonus tip. Partner up with a friend or family member for motivation. Remember, consistency is key, even if your workouts are shorter or less intense than usual.

Sportswear & Shoes For Men

adidas Men’s Adizero EVO SL Shoes

Lightweight and responsive, these adidas runners serve speed and comfort in one. Built with performance-inspired Lightstrike Pro foam for energetic cushioning and a breathable upper that keeps airflow moving, they deliver springy steps and dependable traction whether you’re pushing pace or tackling daily runs.

New Balance Men’s 1080v15 Running Shoes

Step into everyday miles with plush cushioning that feels soft underfoot and boosts energy return with advanced Infinion midsole tech. Designed for long runs and consistent comfort, the breathable, lightweight mesh upper and cushioned sole make every run feel smoother and more energized

Nike Men’s Dri-FIT Swoosh Running T-Shirt

Stay dry and comfortable through every workout with sweat-wicking Dri-FIT technology in a soft, breathable cotton-blend tee. Its classic fit and moisture-management keep you focused on your run or training session without distraction

New Balance Men’s Sport Essentials Jacket

A versatile lightweight layer that fights moisture and light weather, this jacket features water-resistant fabric and quick-drying technology to keep you comfortable on the move. Its everyday design makes it perfect for training warm-ups, cool-weather runs, or casual wear.

Sportswear & Shoes For Women

Nike Women’s Downshifter 13 Road Running Shoes

Find your rhythm in the Downshifter 13. Lightweight cushioning softens every stride, while breathable mesh keeps airflow steady through daily miles. A supportive midfoot feel and durable outsole deliver smooth transitions, making it your go-to for consistent road runs.

On Women’s Cloudsurfer 2 Running Shoes

Experience effortless flow with the Cloudsurfer 2. CloudTec® Phase cushioning creates a smooth heel-to-toe ride, absorbing impact and returning energy with every step. Lightweight and breathable, it’s built to keep long runs feeling soft, responsive and distraction-free.

Puma Women’s Safari Glam Training Tank Top

Train light and move freely in this performance tank. Sweat-wicking fabric helps keep you dry, while the sleeveless cut allows unrestricted movement through every rep. Bold design details add confidence, so you feel as strong as you train.

Under Armour Women’s WB Leggings

Power through every session in high-compression support. HeatGear® fabric wicks sweat fast and dries quickly, keeping you cool and focused. Four-way stretch moves with you, while the secure waistband delivers locked-in comfort from warm-up to cooldown.

Accessories

Nike Kids Gym Club Duffel Bag

Carry everything with ease in this roomy kids’ duffel. Durable construction and adjustable straps make gear organization and transport simple for training, school, or team days. Lightweight yet built to handle all essentials, it keeps young athletes ready for action.

Under Armour Men’s Blitzing Cap

Stay cool and protected in this classic UA cap. Moisture-wicking fabric draws sweat away to help keep you dry, while a structured fit and curved brim shield your eyes from sun on runs, workouts, or everyday wear.

adidas Thin and Light Sportswear Ankle Socks

Step into breathable comfort with these ankle socks. Lightweight and moisture-managing, they deliver soft cushioning where you need it most and keep feet cool and dry throughout training or active days — all in a value pack.

Puma Men’s Essential Premium Training Gloves

Train with confidence and comfort in these essential gloves. Cushioned palms reduce impact and grip layers help secure bars and equipment. Flexible design lets your hands move naturally while protecting against blisters and calluses.

Discover essential sports tips for Ramadan on Sun & Sand Sports blog:

Workout Tips To Maintain Your Fitness During Ramadan
Working Out Right During Ramadan
10 Healthy Foods To Energise You This Ramadan