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Ramadan 2025: During Ramadan, it is necessary to maintain a balance between physical activity and fasting. You can plan workouts during non-fasting hours, such as after sunset or before morning. If you aim to maintain a consistent fitness routine throughout Ramadan and avoid burnout or injury, here are some suggestions for a mindful fitness routine. Also read Ramadan timetable 2025: When is Ramadan? The correct date and time when Iftar starts and ends from the sehri
In an interview with HT lifestyle, Jasmine Modi, acupuncture and founder of Akashshtra Private Limited said that Ramadan is a spiritual reflection time, but this does not mean that fitness needs to take a backseat. In fact, with the right approach, fasting can work in harmony with your workout routine.
Adjust your fitness routine during Ramadan
He said, “During the shoid or utstar, there is a low-effects of yoga, pilates and bodyweight training, focus on energy-dominated exercises, when the body is given better fuel. Strength training with moderate intensity and short term can also help maintain muscle and overall endurance. However, it is important to listen to your body – hydration, recovery and mindful movement should always take priority. Ramadan is not about advancing the border, but about the balance – nourish both body and soul. ,
Clinical and Corporate Wellness Head of Physiotwa Dr. The surface Brahmabhatta said, “During this time the nutrient content or energy levels may be low, so it is important to do some practice to stay active. In addition, these exercises should be designed so that there is no exaggeration, as there are limits in energy levels because food and water intake are absent during fasting periods. Therefore, choosing the right workout at the right time can help maintain energy and power. ,
What is the best time for workouts?
Since food and water intake is restricted during the day, it is important to give time to your workout. Here Dr. Brahmabhat suggests:
Before Suhur or Sehri (pre-don meal): Stretching or yoga can be done to heat the body’s muscles.
Before Iftar (before breaking fasting): Low -intensity activities such as walking or bodyweight exercise with light weight can be done about 30 to 45 minutes maximum.
After Iftar (last meal): Post an exercise a meal, but not immediately after the latter meal. Ideally, it should be after a minimum of 45 minutes after meals after 1 hour. Stick to moderate workout, avoid heavy workouts.
Workout that you can do during Ramadan
1. Cardio, pre-impact of about 30–45MINS, pre-or post ifar
Medium-spring workouts such as walking, cycling or light jogging to move your body and keep fit without excessive fatigue and hard work.
2. Post training post for approximately 30-40mins
Body weight training exercises such as squats, lungs, push-ups, coup, dumbbell exercise such as biceps and triceps curls, upper limbs and low limb weight training with medium weight. At home, if you do not have any dumbbells as weight, you can also use water bottles.
3. Yoga and stretching pre-suiter or pre-Ephter for about 20-30 minutes
Yoga improves flexibility, reduces stress and increases circulation. A soft stretching can be done as warm-up to maintain optimal muscle health.
4. High-Tares
After 1 hour after 45mins, after a meal should be done. If you are used for high-intensity workouts, limit your session to small bursts with intervals between the middle. Remember to keep yourself hydrated sufficient after Iftar. Exercise such as jumping jack, squats, jogging, light running, core exercises can be done for a quick energy promotion.
Dr. Brahmabhatta said, “Remember that exercise helps to improve your heart ability, muscle strength and body conditioning. Keep intensity medium. Do not go for a very high-western workouts during fasting due to limited energy levels. You may feel tired or even a sensation of unconsciousness and fatigue, so avoid doing a very high-rich workout. Lightly with interval training stick to moderate workouts or high-spills. ,
He said, “It is always advisable to exercise in the morning or evening when the heat is low. Whenever you exercise, make sure you do not do it at a time when the heat is too high, as you will be more dehydrated and feel weak. ,
Mindful tips to stay fit while fasting
Dr. Rakesh Gupta, Senior Advisor, Internal Medicine, Indraprastha Apollo Hospitals have shared some tips that you can follow to maintain your fitness while fasting to be active and without compromising your health:
⦿ Low-rich workouts: walking, yoga, or bodyweight exercises (push-ups, squats, planks).
⦿ Strength Training: Light weight or resistance band to maintain muscles without overaxerton.
⦿ Cardio: Short, low-impact sessions such as brisk walking or cycling post-defaments. Avoid high intensity workouts when fasting to prevent dehydration.
⦿ Stretching and Mobility Work: Helps prevent rigor and promotes relaxation.
⦿ Hydration is the key: Drink plenty of water between Iftar and Suhur (Sehri) to prevent dehydration.
⦿ Listen to your body: If you feel dizzy, weak, or extremely tired, stop immediately.
⦿ Balanced nutrition: Focus on complex carbs, protein and healthy fats for constant energy and during Iftar.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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