Ramadan Fitness: Optimal Workout Timing Revealed

Ramadan in the United Arab Emirates (UAE) is not only a spiritual period but also a challenge for those who wish to maintain an active lifestyle and exercise routine. Fasting requires consideration of numerous factors to ensure workouts are both effective and safe. When is the best time to exercise during fasting? What is the optimal strategy for maintaining fitness levels? Based on expert insights and local experiences, we have compiled a comprehensive guide.

Listen to your body!

One of the most important pieces of advice is to listen to your body. If you feel dizzy or extremely fatigued, it's advisable to reduce the intensity of your workout or even postpone it. During Ramadan, our bodies operate on a different rhythm, and the lack of hydration along with low blood sugar levels can often pose challenges. Therefore, it's crucial to schedule workouts in a way that is not only effective but also healthy.

Exercise before or after iftar?

Many believe that exercising on an empty stomach is the best strategy for weight loss and fitness maintenance. However, experts suggest that the ideal time depends on various factors such as fitness level, goals, and how the body responds to fasting.

Exercise before iftar

A 30-year-old resident of Sharjah often exercises for 30 minutes with weights an hour before iftar. "I choose to work out a little before iftar because it's less crowded then," they explain. Regularly exercising for muscle building, usually around noon, the individual opts for before-iftar workouts during Ramadan to mitigate fatigue from dehydration.

An orthopedic surgeon at Dubai International Modern Hospital explains that exercising before iftar can aid in fat burning, as the body relies on stored energy. However, they caution that this might lead to dehydration and fatigue, especially during long fasting hours. They recommend light-intensity exercises, such as walking, stretching, or low-intensity activities ideally 30–60 minutes before iftar to quickly replenish fluids and nutrients thereafter.

Exercise after iftar

Post-iftar workouts are also a great option since the body has replenished nutrients and fluids. "It is best to perform high-intensity trainings, strength exercises, or weightlifting 2–3 hours after iftar, as digestion is adequately completed by then," they elaborate.

Exercise at dawn

For those who prefer early morning workouts, the period between suhoor (pre-dawn meal) and dawn can be ideal. The body remains hydrated, and energy from the pre-dawn meal boosts performance. However, it’s essential to adjust sleep patterns to ensure adequate rest.

Local experiences

A 39-year-old Emirati from Sharjah exercises twice daily during Ramadan. "I do cardio—a 45–60 minute walk—before iftar. Then, two hours after iftar, I go weight training at the gym," they share. Ali typically prefers working out at dawn but adjusts their schedule during Ramadan. "I work out an hour before iftar so I feel less tired. Before weight training, I eat a healthy meal to maintain my energy level."

Expert advice

An orthopedic surgeon and sports medicine expert from Ajman, at the Saudi German Hospital, emphasizes that post-iftar exercises are ideal, especially two hours after the meal. "This period allows the body to replenish with nutrients and fluids before exerting physically," they explain. They suggest low-intensity exercises, like light walking, cardio, or yoga, as high-intensity exercises might strain the heart.

Benefits of exercising during Ramadan

Exercise helps maintain muscle mass, especially if adequate protein intake is ensured. Regular physical activity improves cardiovascular health, counterbalancing the stress of fasting. Fasting naturally reduces calorie intake, and exercise can boost fat burning. "The right exercise regimen regulates sleep patterns, enhances rest quality, increases energy levels, and improves well-being during Ramadan," they say.

Practical tips

Stay hydrated! Consume plenty of fluids between iftar and suhoor to avoid dehydration.

Eat healthily: A balanced iftar and suhoor rich in protein, healthy fats, and complex carbohydrates provide sustained energy for exercise.

Time wisely: Light exercises before iftar and high-intensity ones after iftar work best.

Rest adequately: 6–8 hours of quality sleep aids recovery and energy maintenance.

Conclusion

The timing of workouts during Ramadan depends on individual preferences and lifestyle. Both pre-iftar and post-iftar exercises can be effective if we consider our bodies' needs. The most important is listening to your body and not pushing yourself too hard. Ramadan is not only a time for spiritual renewal but also an opportunity to maintain or even improve a healthy lifestyle.