Tips for Exercising During Ramadan

Thursday, 7th April 2022

Ramadan started this week - and with it comes a month-long period of fasting, which can have a big impact on your workouts, exercise schedules and subsequent energy levels. So here are 5 tips for staying on track with your fitness goals if you are fasting between sunrise and sunset during Ramadan.

• Start slow as your body adapts. A sudden change in eating patterns can have a real shock on your system. So, as your body is adapting to the new routine of long hours without food or water, don’t ask it to do too much - keep training sessions light and familiar.
• Don’t ever overdo it at any stage! Not asking your body to do too much in the early days of fasting is vital; but it’s also important to not push it at any point during the month of Ramadan. Now is NOT the time to be going for personal bests or your biggest lifts!
• Meal plan. Planning and preparing highly calorific but nutritious and healthy food for when you can eat will mean you stay on track with your fitness goals; but also means you’ll have more energy and feel better during the hours of fasting.
• Post-iftar work out. Going for a run or bike ride about an hour or so after iftar is a great option as you’ll have good blood sugars from the recent meal and you are able to eat and drink after training as well.
• Rest is more important than ever. Be sure to sleep as much as you can and listen to what your body is trying to tell you. Additionally, being tired will make it particularly hard for you to avoid stodgy and unhealthy foods when you are able to eat – so get to bed early when you can.