How to Exercise in Ramadan

How to Exercise in Ramadan

With the arrival of Ramadan, Muslims around the world will be given a chance to work on achieving their physical and spiritual well-being. This article will provide some tips on how to engage in exercise during the holy month.

Exercise is just as important during Ramadan as it is during the rest of the year. 

Many Muslim stay away from exercising during Ramadan, but it can definitely be done safely. It just requires a little bit of planning and strategy.

Here are some tips for exercising in Ramadan! 

Drink lots of fluids before and after your workout to avoid dehydration from sweat

Water intake in Ramadan

The importance of hydration during Ramadan cannot be overstated. The body needs to be hydrated all the time in order to function properly. Water intake during Ramadan can be a challenge because of the daytime fasting.

Drinking enough water helps maintain a healthy metabolism and aids digestion, which can make fasting easier for you. It also helps maintain your energy levels throughout the day so that you don't feel sluggish or fatigued at any point.

The water intake during Ramadan should be about the same as during the rest of the year. For instance, if you usually drink 2 liters of water a day then you should drink the same amount in Ramadan. Be more disciplined about water intake.

Drinking water before and after exercise in Ramadan is an easy way for Muslims to stay hydrated, as well as keep their muscles relaxed from exercise! Before exercising, drink at least 10-12 ounces of water. After exercising, drink at least 16-20 ounces of water.

You can also drink electrolyte water to help you rehydrate your body!

Exercise early in the morning or late at night

Muslim woman exercising

Exercising during Ramadan is not easy. You're fasting, and your energy levels are low. But if you exercise early in the morning or late at night, then it might be easier to do.

The best times to Exercise during Ramadan are:

  • After Iftar (Don’t exercise immediately after eating)
  • Before Suhur (It might be harder for you if you’re a night owl, but you get a chance to rehydrate your body and replenish your nutrients at Suhur)
  • Before Iftar (Only if you can’t fit in your workout any other time of the day, please stick to low impact workouts only) 

Wear lightweight clothing that's loose fitting to avoid sweating too much

Muslim Woman working out in Modest Activewear

The main idea is to dress in light clothing to avoid sweating too much when exercising.  We should be mindful about our clothing choices to avoid any discomfort or health risks.

If you’re working out at home, where what you want.

If you’re working out outdoors the wear a breathable sports hijab paired with a very lightweight modest activewear like Virtue Set to stay cool and dry during exercising.

The Best Workout Routines Specifically For Muslims During Ramadan

  • Low Impact Strength Training 

The best workout routines specifically for Muslims during Ramadan are low-impact workouts that don't require any equipment, such as body weight workouts. If you want your workouts to be more challenging you can add light dumbbells (3-4 kilos) or a resistance band.

  • Yoga/Stretching 

Yoga/Stretching is a great way to stay active, mindful and energised while fasting. It’s low-impact, easy to fit in your day and relaxing.

  • Power Walks

The benefits of power walking during Ramadan are numerous. It can help you stay active, have fun, get some fresh air and keep your body healthy throughout the holy month.

  • Cycling 

Cycling is a fun and healthy way to keep your body active during Ramadan. It also provides a low-impact workout that builds strength, improves balance, and boosts energy levels without adding stress on your joints.

  • Pilates

Pilates is a great way to stay active while fasting during Ramadan because it can be done anywhere at home, at the office or gym. It is a low-impact exercise that can help maintain muscle mass and tone the body while fasting.

Pilates helps strengthen the core muscles, which can help with back pain, improve posture and balance, and increase flexibility.

It also improves your breathing by strengthening the diaphragm muscle which helps you get more oxygen into your lungs. 

The key to having an active Ramadan is Planning Your Exercise Regimen Throughout The Day In A Way That Suits Your Faith And Lifestyle!

  1. Designate specific times for when you will work out.
  2. Join a Ramadan challenge or start a Ramadan workout plan to know what you need to do every day.
  3. Work out with friends or family members to keep each other accountable and make the entire experience more fun.

It's not easy to exercise and fast, but at the same time, it's possible. Make sure you stay active this Ramadan! 

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