Fitness Dos and Don’ts During Ramadan

Ramadan can be a challenging month. So it is important you look after yourself during this period of fasting. When it comes to taking care of your health, there is no clear right or wrong set in stone and depends on individual health. But it is worthwhile keeping in mind the below do’s and don’ts:

Practice breathing techniques

Breathing helps to calm down the mind and to focus more on the fasting. All you need is ten minutes and some quiet time. Sit back or lie down. Relax your shoulders. When you breathe in, your belly should move outward and when you exhale, your stomach should move inward.

Short work-outs

This is a question many people fasting during Ramadan have. Should you exercise while you fast? There is no right or wrong answer. The recommendation is to do what feels right for you and use common sense. However, doing some light exercises during fasting is a positive to keep your blood circulation going. But keep the workouts short, about 30 minutes to a maximum of 60 minutes.

Do light cardiovascular exercises such as walking or cycling to help burn calories and improve stamina, full body stretching to improve flexibility and detoxification, or mat exercises such as an abs workout and push-ups.

Do not do high intensity exercises like sprinting, stepper or heavy weight lifting (go for lighter than you would normally push) as it can cause joint or muscle injuries and also lead to complications such as low blood pressure, hypoglycemia and dizziness. Do not continue training if you feel weak, dizzy or sick.

Drink plenty water. Avoid fatty foods.

Do drink plenty of water between the hours of Iftar and Suhour. Drink water with sea salt or coconut water to increase the electrolytes in your body, which are essential for the heart, nerve and muscle functions. Do not eat lots of fried and fatty foods – it will negate the effects of your workout in the gym.

Note: Fasting is a physical and spiritual experience requiring a great deal of preparation. If you are physically unwell or not sure of your state of health, it is advisable that you speak to your doctor before the fasting commences. Discuss your medical conditions and explore possible changes to your medication or any other alternatives that doctors may suggest to suit your needs.

This article has been written by Dr. Anand Kumar, Spa Manager, Marriott Hotel Al Jaddaf, Dubai.  Dr. Anand has 16 years of experience in Naturopathy and Yogic Sciences. 

To stay inspired this Ramadan, visit us on Pinterest or view our Ramadan Inspiration Gallery on


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