News & Events
Why Stop When You Can Adjust? Staying Active During Ramadan
BY Alvin Netto
Ramadan is a time of reflection, devotion, and discipline.
It’s a month that encourages spiritual growth, but that doesn’t mean your physical health should take a backseat. Fitness is a lifelong commitment, and while your routine may need some adjustments, staying active remains essential.
Adjust, Don’t Stop
Your body thrives on movement, and Ramadan doesn’t have to be an excuse to stop exercising. Instead, it’s an opportunity to fine-tune your workouts to match your energy levels and fasting schedule. The key is to listen to your body and find ways to keep moving without overexerting yourself.
Best Times to Train
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Before Suhoor: A light session to wake up the body and maintain consistency.
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Before Iftar: A short workout to keep muscles engaged while maximizing post-workout nutrition.
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After Iftar: The best time for more structured workouts, allowing proper hydration and refueling.
Workout Adjustments
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Focus on Low-Intensity Training – Opt for bodyweight exercises, stretching, and mobility work.
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Strength Training with Modifications – Reduce intensity and volume to maintain muscle without overloading.
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Walking and Mobility Work – A simple way to stay active without draining energy.
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Hydration and Recovery – Prioritize water intake and proper rest to support performance.
Watch the video below for a sample lower and upper body home workout:
Every Effort Counts
Staying fit during Ramadan isn’t about pushing limits—it’s about sustaining progress while respecting your body’s needs. Whether it’s a short walk, a few mobility drills, or a modified strength session, consistency matters.
Your fitness journey is for life. Ramadan is a chapter within it, not a pause. Keep showing up, stay mindful, and embrace the balance of faith and fitness.
