When to Exercise While Fasting for Ramadan
From April 23 to May 23, practicing Muslims will be fasting from sunrise to sunset each day for Ramadan. For Muslims, Ramadan is a month of fasting, prayer, reflection and community. But for Muslims who like to workout and stay active, the fasting can lead to some complications. Below are a couple of tips to ensure you can stay fit, healthy, and safe when combining full days of fasting with working out.
When Should I Workout?
Ideally you'll workout at the end of the day so that you can break your fast immediately after — the 30 minutes after working out is crucial for recovery and healing your muscles. If you workout in the morning or midday when you still have hours of fasting left, you're doing a great disservice to your body. You'll be left feeling sore, tired, and you simply won't be able to recover properly.
If you can only find time during the day to get some exercise, keep it real easy and low impact for no more than 30 minutes, do not weight train, and keep the intensity low.
What Type of Exercise Should I Do?
This likely won't be a time to PR your favorite workout or lift. Lower the overall intensity, focus on skills and form, and maintain your current fitness level. Listen to your body and take extra rest days if needed.
There's no need to stop working out during this month, just give your body what it needs and modify as needed.