Ramadan 2025: It is crucial to strike a balance between physical activity and fasting during Ramadan. Consider scheduling your workouts for non-fasting periods, such as after sunset or before dawn. To sustain a regular fitness regimen throughout Ramadan while minimizing the risk of burnout or injury, the following tips can help you establish a mindful fitness routine.

In a discussion with Jasmine Modi, acupuncturist and founder of Acushashtra Pvt Ltd, she emphasized that while Ramadan is a period for spiritual reflection, it does not necessitate neglecting fitness. On the contrary, with an appropriate strategy, fasting can complement your exercise routine effectively.

Adjust your fitness routine during Ramadan

She emphasized the importance of engaging in low-impact, energy-sustaining exercises such as yoga, Pilates, and bodyweight training during Suhoor or after Iftar, when the body is optimally fueled. Incorporating moderate-intensity strength training and brief cardio sessions can also aid in preserving muscle mass and enhancing overall endurance. It is essential to heed the body's signals; prioritizing hydration, recovery, and mindful movement is vital. The essence of Ramadan lies not in pushing one's limits but in achieving balance—nurturing both the body and the spirit.

Dr. Dharitri Brahmbhatt, head of clinical and corporate wellness at Physiotattva, further noted that nutrient levels and energy may be diminished during this period, making it crucial to engage in exercises that promote activity without overexertion. Given the limitations on energy due to the absence of food and water intake during fasting, selecting appropriate workouts at suitable times can help sustain energy and strength.

What is the optimal time for a workout? 

Considering the restrictions on food and water intake throughout the day, it is vital to schedule workouts thoughtfully. Dr. Brahmbhatt recommends the following:

⦿ Before Suhoor or Sehri (the pre-dawn meal): Engage in stretching or yoga to prepare the muscles for the day.

⦿ Before Iftar (prior to breaking the fast): Participate in low-intensity activities such as walking or light bodyweight exercises for a duration of 30 to 45 minutes.

⦿ After Iftar (following the meal): Exercise can be performed after eating, but it is advisable to wait at least 45 minutes to an hour post-meal. Focus on moderate workouts and refrain from heavy exercises.

Workouts that you can do during Ramadan

1. Low impact cardio of about 30-45mins, pre or post Iftar

Moderate-intensity workouts like walking, cycling or light jogging to keep your body moving and fit without causing excessive fatigue and exertion.

2. Strength training post Iftar for about 30-40mins

Body weight training exercises like squats, lunges, push-ups, planks, dumbbell exercises like biceps and triceps curls, upper limb and lower limb weight training with moderate weights. At home, if you do not have any dumbbells as weights, you can also use water bottles.

3. Yoga and stretching during pre-Suhoor or pre-Iftar for about 20-30 minutes

Yoga improves flexibility, reduces stress and enhances circulation. Gentle stretching can be done as warm-ups to maintain optimum muscle health.

4. High-intensity interval training (HIIT) post Iftar for about 20-30mins

It is recommended to engage in physical activity after a break of 45 minutes to 1 hour following a meal. For those accustomed to high-intensity workouts, it is advisable to limit sessions to short bursts with intervals in between. Additionally, it is crucial to maintain proper hydration after Iftar. Exercises such as jumping jacks, squats, jogging, light running, and core workouts can provide a quick boost of energy.

Dr. Brahmbhatt emphasized the importance of exercise in enhancing cardiovascular capacity, muscle strength, and overall body conditioning. He advised maintaining a moderate intensity, cautioning against high-intensity workouts during fasting periods due to reduced energy levels. Engaging in overly strenuous activities may lead to feelings of exhaustion, faintness, or fatigue; therefore, it is best to focus on light to moderate exercises or high-intensity workouts with interval training.

Furthermore, he suggested that exercising in the morning or evening is preferable when temperatures are cooler. It is essential to avoid exercising during peak heat hours, as this can lead to increased dehydration and a sense of weakness.

Mindful tips for staying fit while fasting

Dr. Rakesh Gupta, a senior consultant in internal medicine at Indraprastha Apollo Hospitals, has provided several recommendations to help individuals remain active and preserve their fitness during fasting, all while safeguarding their health:

⦿ Engage in low-intensity workouts: Activities such as walking, yoga, or bodyweight exercises (including push-ups, squats, and planks) are advisable.

⦿ Incorporate strength training: Utilize light weights or resistance bands to sustain muscle mass without excessive strain.

⦿ Focus on cardio: Participate in brief, low-impact sessions like brisk walking or cycling after Iftar. It is advisable to avoid high-intensity workouts during fasting to mitigate the risk of dehydration.

⦿ Prioritize stretching and mobility exercises: These practices can help alleviate stiffness and encourage relaxation.

⦿ Ensure proper hydration: Consume ample water between Iftar and Suhoor (Sehri) to avoid dehydration.

⦿ Pay attention to your body: Cease any activity immediately if you experience dizziness, weakness, or extreme fatigue.

⦿ Maintain balanced nutrition: Emphasize complex carbohydrates, proteins, and healthy fats during Suhoor and Iftar to ensure sustained energy levels.

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