Fitness During Ramadan: Balancing Routine and Fasting
Residents Share Fitness Routines During Ramadan
The holy month of Ramadan is a time for spiritual renewal, discipline, and fasting from dawn till sunset. However, athletes and fitness enthusiasts face challenges in maintaining an active lifestyle while abstaining from food and water. How can one find balance between exercise and fasting without compromising energy levels or health?
We spoke with several residents and experts in Dubai who shared their experiences, tips, and fitness routines during Ramadan.
What is Dry Fasting?
Fasting during Ramadan is a form of intermittent fasting where no food or water is consumed for a specified period. Unlike other fasting types, this practice forbids fluid intake, offering unique physiological benefits. According to a Dubai-based trainer, the most significant advantage of dry fasting is autophagy, a process that recycles damaged proteins in the body into new biochemical enzymes or structural proteins. This renewal process benefits the skin, hair, nails, bones, and even muscles.
Another expert, the founder of a wellness club, emphasizes that while dry fasting can be challenging, it also allows the body to reset and become more resilient. "Focusing on controlled, mindful movement is more important than high-intensity workouts. The key is to train smart, remain conscious, and enjoy the physical and mental health benefits of this period."
How to Balance Workouts and Fasting?
Exercising while fasting requires a strategic approach to avoid exhaustion, dehydration, or muscle loss. Dehydration is one of the major challenges, so post-sunset rehydration is crucial. Trainers advise fasters to aim for the same water intake as on a non-fasting day, evenly distributing it between iftar (evening meal) and suhoor (pre-dawn meal). Drinks rich in electrolytes like coconut water or salted water can help maintain fluid balance.
Suhoor, or the pre-dawn meal, is fundamental. This meal may include complex carbohydrates (such as oats, whole grains) for sustained energy, proteins (eggs, yogurt, lean meats) to prevent muscle loss, and healthy fats (nuts, avocado) for satiety. Fruits and vegetables are also essential for micronutrients and hydration.
During iftar, it’s vital to eat wisely. Although high-calorie foods like samosas or sambousas may be tempting, they can quickly lead to excessive calorie intake. Instead, the fast should be broken with water, dates, and fresh fruit to replenish glycogen reserves.
When to Exercise? Timing is Everything
During fasting, the body's metabolism changes, making exercise timing strategically important.
Before iftar (before sunset): Ideal for low-intensity exercises like gentle yoga, reformer pilates, or mobility exercises. According to a Dubai resident: "I prefer exercising before iftar, as I utilize all my energy and feel productive starting the evening."
Before suhoor (before dawn): Breathing exercises, stretching, or short mobility exercises are ideal for activating the body.
1-2 hours after iftar: This is the optimal period for weight training and moderate-intensity workouts. A strategy involves breaking the fast with a light snack, exercising, and consuming the main meal after the workout.
Experts suggest weight training, pilates, yoga, and mobility exercises during Ramadan, while high-intensity exercises and excessive cardio should be avoided.
Hydration, Nutrition and Challenges
One of the biggest challenges during Ramadan workouts is hydration. Several Dubai residents emphasize paying attention to fluid intake. One consumes 3 liters of water between iftar and suhoor, using electrolytes or BCAAs to support workouts. Others consume fresh juices, chia seeds, or watermelon to stay hydrated.
Nutritionally, the focus is on protein intake and clean energy sources. Protein-rich foods such as eggs, chicken, fish, or protein puddings assist in muscle recovery.
Though thirst is a common issue, it can be managed with the right mindset and strategy. Many Dubai residents found that Ramadan workouts improved muscle tone, strength, and endurance.
The Importance of Mental Resilience
Ramadan emphasizes not only physical endurance but also mental resilience. A Dubai resident noted that fasting helped him become more stable and focused, while others viewed this time as an opportunity to bring out their best selves.
In conclusion, fitness during Ramadan is not only a challenge but also an opportunity for physical and mental renewal. Mindful exercise, strategic nutrition, and hydration are key to getting through this period successfully and healthily.
