During the month of Ramadan, while many skip working out, some prefer altering their routines instead of missing it altogether. A report suggests that many steer clear of exercise during this month, as fatigue sets in by the end of the day. However, experts in the UAE advise that with certain adjustments, maintaining a workout routine post Iftar can be healthy.
Julia, Holistic Expert, Founder of Yoga Worldwide On, shares insights saying, “So because the timing of sleep is changing usually, meal time as well , body in some way under the stress without water and food, I would recommend to exercise light, keep body healthy and fit by walking, working out with weight 50%-60% of usual normal working out weights.”
She recommends starting workouts about 1.5 hours after breaking the fast with a light meal.
It’s important to limit workout sessions to no more than 45-55 minutes, while also including 15-25 minutes for stretching and breathing exercises. Additionally, it’s advised to avoid going to bed too late, as it can negatively impact recovery time, the nervous system, and the endocrine system.
Julia further says it’s “healthy” to work out post iftar, adding, “it actually will help the body to keep blood circulation and reduce tension, but as I mention, very light.”
“People can do some exercises with the support of the benches, machines where weights will be fixed and have their own support as a coach or experienced friend who can look after each other,” she adds.
Meanwhile, Clifford, Fitness Trainer, Certified L3 & Reps Licensed Trainer, shared similar insights saying, “Yes, exercising while fasting can still be a healthy choice, but it requires some adjustments. Since prolonged travel and desk jobs contribute to muscle stiffness and pain, movement is essential to maintain flexibility, prevent injuries, and improve circulation.”
He further explains that while fasting, the body has limited energy stores, so the type, timing, and intensity of exercise should be carefully considered. It’s also important to note that we are all different, so the approach to intensity before breaking the fast can vary from person to person.
Mohammad Khaja Abbas, ACE – American Council on Exercise, Certified Personal Trainer, says, “Post-Iftar workouts are ideal, but it’s important not to indulge in heavy ones. Keep the meal light, wait for 30-40 minutes, and then work out. Avoid strenuous exercises, as energy levels may be lower than usual.”
Mohammad further adds, “Many people prefer working out pre-Iftar. Those who are able to exercise during the fasting stage usually have good energy, but the intensity should be managed as the body lacks some things, and there is a risk of dehydration.”
He advises to maintain hydration levels by consuming fruits and drinking plenty of water.
“Avoid excessive non-vegetarian food and fried stuff. Focus on protein-rich, well-balanced meals to avoid indigestion,” Abbas shares.
