For gym junkies out there, you don’t have to totally write-off your exercise routine during Ramadan. In reality, if you really know how to play it safe, exercising can still be something you can do sustainably during the thirty-day period of fasting. You just have to remember to be sensible and pay attention to the needs of your body.
The bottom line is to not overextend yourself. If you think you can’t find suitable times to work out in between work, iftar and daily prayers, then make sure to give yourself a rest. (Your full-body hiit workout can wait!).
Below, we share some tips on how to have a ‘safe’ exercise routine during Ramadan that prevent you from dehydrating yourself through perspiration, or using up too much energy.
1. Find a suitable time
We say an hour after iftar would be the best time. Or any time between iftar and suhoor before the next fast, as you can eat and drink after you exercise to restore and rehydrate your body.
2. Make sure to drink a lot water after iftar
Keep yourself hydrated between iftar and suhoor by carrying a water bottle with you and drinking often throughout this period. This will guarantee that you are properly hydrated before beginning the next fast. Eating fluid-rich fruits and vegetables when you break your fast will also aid to keep you refreshed and hydrated. We suggest watermelon!
3. Focus on lightweight exercise
Reduce your workout volume by 30-40% and moderate your intensity. You can continue the mild exercise, but you should focus on low-moderate training intensities and merely maintaining your fitness levels. Use the time to practise a light skill or something you want to grow great at but didn’t have time for.
4. Don’t feel bad about skipping exercise day
Ramadan is not the time to push yourself physically to your limits. Adding more rest days to your routine is totally okay! – we recommend one to two extra rest days. You might train one day and relax the next, repeating this pattern throughout the week will have your body adapting to it naturally.
5. Watch out for these symptoms
If you’ve scaled down your intensity and are certain that you’ve drunk a lot of water but still notice these symptoms, we suggest you stop your exercising immediately until after Ramadan. Focus on your heart rate, too:
- Dizziness
- Fatigue
- Lightheadedness
- Dark urine
- Feeling very thirsty
- Nausea
- Muscle cramps
- Fast heart rate
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