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How to stay fit and energised while fasting during Ramazan

As Ramazan begins, daily routines can shift dramatically. Long hours of fasting from dawn to sunset can slow metabolism and reduce fluid intake, while traditional iftar meals like pakoras, samosas and jalebis, even when eaten in moderation, may unintentionally increase calorie consumption.

Without mindful choices, it becomes easy to feel lethargic or gain weight. Maintaining physical activity during Ramazan is therefore about preserving strength, stamina and mental clarity rather than pursuing intense fitness goals. When managed carefully, exercise can support fasting rather than undermine it.

Why moderate exercise matters

Regular movement supports cardiovascular health, muscle tone and metabolic balance. The World Health Organisation recommends consistent physical activity to reduce the risk of chronic illness and improve overall well-being. Research published in the British Journal of Sports Medicine shows that light to moderate exercise can enhance circulation, stabilise mood and improve sleep quality, all of which may be affected by altered meal times and reduced rest during Ramazan.

Choosing the right time and intensity

Timing is crucial while fasting. Many health professionals advise exercising shortly before iftar or a few hours after breaking the fast, when hydration and nutrition can aid recovery. According to the American College of Sports Medicine, adjusting workout intensity to suit individual fitness levels and climate conditions, particularly in warmer regions where dehydration risks are higher.

Suitable exercises during fasting

Low-impact activities are generally the safest. Brisk walking promotes heart health without overexertion. Gentle yoga improves flexibility and encourages controlled breathing, reducing stress. Light aerobics at home can help maintain endurance, while low-intensity cycling supports cardiovascular strength. Stretching or beginner Pilates routines reduce muscle stiffness and support core stability without draining energy reserves.


Hydration, nutrition and recovery

Balanced meals after sunset, including complex carbohydrates, lean protein and adequate fluids, are essential for replenishing energy stores. Overtraining, particularly with limited sleep, can increase the risk of dizziness, dehydration or injury. The goal during Ramazan is sustainability, not peak performance.

Balance over intensity

Staying active during Ramazan is about moderation. With thoughtful planning and realistic expectations, exercise can help maintain physical resilience and mental focus, enabling individuals to observe the holy month with strength and stability.



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