Can I Exercise During Ramadan?

The holy month of Ramadan is a very special time for the Muslim faith and community. It’s a time which allows Muslims to devote themselves to their faith, coming closer to Allah. However it’s also a time for spiritual reflection, prayer, good deeds and spending time with close family and friends.

From evolveyou-team | Apr 22, 2024

When it comes to exercise a common question that is asked is “can I exercise during this time?” The simple answer is yes, however you may need to adapt your routine to allow for the changes in your diet during this time. So, without further ado, here’s our guide to helping you move and adapt your workouts throughout this special period to ensure you feel your best and maintain your results.  

Keep moving 

Moving your body is always beneficial to your health and happiness. Regular exercise promotes blood flow, lubricates your joints, strengthens your bones and  muscles, not to mention releases those all important stress busting, happy hormones. However, due to the abstinence of food and water throughout the day, (which are key for helping fuel, hydrate and repair your body), it’s important that you take it easy or go easier this month. Here are some simple ways to make exercise work for you: 

  1. Go lighter

Light cardio like walking or gentle workouts like yoga are a great way to stimulate your muscles and mind, without putting too much pressure and stress on your body. In the morning why not try: Jen’s Rise and Shine Morning Yoga, to help you start your day. Or to help you wind down in the evening enjoy Jen’s Yoga for Better Sleep. Other lighter workouts that you can do are Melissa’s Indoor LISS and Low Impact Bodyweight Strength and/or Danyele’s Functional core and Glute Activation.

  1. Lower the impact 

If you usually like to train with weights, and strength training is your thing, then don’t worry! There’s no need to stop training, like we said it’s just a simple case of adapting your routine and scaling it back a little. To support you through Ramadan  our trainer Saman Munir has developed a fun, 4 week Ramadan challenge, making sure that nothing gets in the way of you staying fit and strong. With only minimal equipment needed, you’ll enjoy simple and effective strength and conditioning circuits, helping you maintain your strength and boost your endorphins. 

  1. Strength train in the evening

When it comes to working out during Ramadan, it’s best to save your strength sessions for the evening. This is because you’ll be able to replenish your muscles with what they need in order to repair, recover and regrow. 

Top tip: Just remember that the goal here is maintenance, rather than hitting new pbs (personal bests). Tune into how your body is feeling and lower the weights if you need to (depending on your energy level).

  1. Move and mobilise

Moving your body is key for your health, wellness and happiness and ensuring that you stretch, mobilise and recover is essential no matter the time of day or month. As this type of movement is light and non taxing, it’s great to do at any time of the day during Ramadan. If you’re stuck for ideas and struggling to find your flow, why not try Danyele’s 14 Day Mobility and Core, to help your joints and muscles stay strong and supple. Other great mobility plans are Melissa’s 5 Day Low Back Release or Danyele’s Upper Body Mobility workout.

Finally be patient and kind to yourself

The month of Ramadan only happens once a year and is an important time to reflect, as well as to spend time with close family and friends. Although there will be changes to your workout routine, try to remember this is only temporary. Instead why not try to see this period as an important time to allow your body to rest, recover and to reflect. Remember that the EvolveYou community is here to support our Muslim sisters, at every step of the way.

Wishing you a wonderful, blessed and peaceful Ramadan, from all of us at EvolveYou.

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Alice Fontecilla
Alice Fontecilla is a qualified personal trainer and sports massage therapist with over 7 years of experience in the world of health and fitness. She also holds a Gestalt counselling certificate as she believes true health stems from a harmonious mind, body and soul.

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