Is it safe to exercise during Ramadan? Here’s the answer

We bring you some tips from experts.

If you are planning to quit your exercise routine during Ramadan, think again. Experts are of the opinion that exercise and fasting can go together. We bring you some tips on how to maintain your workout plans while you fast during the holy month.

Exercise and Fasting:

For those who have been reluctant to exercise during Ramadan, the news is it’s completely healthy to work out while you fast. Exercising and fasting can go together without causing any harm to the body. According to Dr Javaid Shah, Physician Specialist in Dubai, exercise while fasting may actually keep our brain, neuro-mortors and muscle fibres biologically young.

“When we exercise during fasting, it essentially forces our body to shed fat, as our body’s fat burning processes are controlled by sympathetic nervous system, which in turn is activated by exercise and lack of food,” Dr Javaid told Khaleej Times.

Assistant Fitness Manager and Personal Trainer at Fitness First Gym and Health Club, Sheu (who uses only one name), said exercising while fasting can help maintain weight.

“One must not stop exercising during Ramadan. It helps to keep control of weight and stay healthy.”

What are the best times for exercise?

Dr Javaid suggests exercising after the Taraweeh prayers at the night. It is a time when adequate meals and water is consumed to help during workout. One can consume juices and other liquids during the workout too. Some exercises can also be done after breaking the fast or just before Suhur.

“Exercising an hour before breaking the fast gives you the flexibility of eating within short span. It rejuvenates the body immediately,” said Sheu.

What kind of exercise should be done?

High intensity exercises that throw the pulse rate to above 150 per minute should be avoided, particularly if you have yet to break the fast.  Doing slow or moderate exercises are advised.

Experts suggest brisk walk, slow jogging, cycling, cross training and light machine exercises at gym for the Ramadan.

Above all, eating a balanced diet and taking adequate amount of liquids are necessary to help maintain a healthy exercise routine during the month. Intake of carbohydrates is encouraged during suhur which helps to stay energetic. Taking protein rich diet after breaking the fast helps the body to rejuvenate.

Muscle Gain Meal Plan for MEN

Meal 1

– Oats with apple
– 6 egg whites 2 whole egg

Meal 2

– Whole Wheat bagel
– Protein drink
– 1sp Flex seed oil

Meal 3

– Chicken breast
– Large garden salad
– Sweet potato

Meal 4

– Whole grain bread
– peanut butter
– Egg whites

Meal 5

– Protein drink
– Banana

Meal 6

– Fish/tuna
– Large garden salad
– Plain fat free yogurt

Meal 7

– Cottage Cheese with blue berries and flex seed meal
– Handful nuts

Some natural fat cutter



This one is attempted and tried! Fish is rich in omega 3. Omega 3 is very good for heart & it’s also known as a skin thinner. Fitness models, bodybuilders and actors include Omega 3 into their daily diet for its weight loss properties, especially the visceral fat which is between the skin and muscle.

Apple cider vinegar


It’s amazing ability to stimulate the digestion system & It’ll make you lose stubborn one-two kilos in less than two weeks. Don’t just drink this vinegar but have it in water before every meal and see the results.

Cinnamon (dalchini)


Adding cinnamon in your diet will help you regulate your blood sugar levels and keep your blood sugar levels in check. Just sprinkle it in your protein shake or your food and you are good to go.



Broccoli a super-food actually. Simply because it is low on calories yet it makes you full in no time. Plus it is loaded with fiber making your digestion smoother. Steam it or stir fry it in olive oil with food and see the results.

Lentils (dals)


If you want any health benefits from lentils just boil them and have it with red pepper. If you are a vegetarian, they can be easily replaced with meat, plus at times you can cook them as per your taste.

The Workout for Every Guy: The Beginner’s Workout

You’re an eternal beginner. You get on a program and fall off just as fast. You skip the gym if it’s raining.

Sound familiar? Don’t blame yourself. Your problem probably isn’t a weakness of character (although you need some steel in your spine too)—it’s probably that you’re not following the right strategy. Pry the snooze button off your alarm clock, because with a little effort, you can adopt good exercise and diet habits, thanks to this plan from Brian Grasso, a trainer and life coach in Montreal. (Photographs by Marius Bagge)



The Beginner’s Guide to Interval Training >>>

The Beginner’s Profile: If any of these points sound familiar, this workout’s for you.

Mantra: “I’m just not consistent.”

Longest streak of consistent gym-going: 6 weeks

Best lifts: 225-pound bench press; “What’s a squat?”

Typical dinner: Anything/everything

You tell yourself: “If Carrot Top can get ripped, so can I.”


Start Slow: “The body and mind are terribly homeostatic machines,” Grasso says. “They constantly search for comfort and consistency,” so deciding to make a slew of changes at once often leads to failure.

“Making minor amendments to your daily routine will fl y under the radar of your conscious thought and become positive habits.” In other words, if you start so gradually that you barely notice the change, you’ll be more apt to continue it and make more changes without them ever seeming daunting.

Train two days per week:This isn’t asking a lot, so try to go at the same times every week. Get used to making appointments with yourself and keeping them. But if you don’t feel like working out, don’t. Just go to the gym, walk in, and leave if you want. The important thing is that you establish the habit of going. At the very least, change into your workout clothes when you get there—you can change back out of them and leave right away. In no time, you’ll be going to the gym and staying to train, and regular exercise will be a part of your life.

Stand up straight: Want an easy way to tell if you’re performing your exercises correctly? Check your posture. The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form.

The Beginner’s Guide to Weight Training >>>


Your goal should be to eat at least one healthy meal per week. “I believe in making modest changes to the diet that don’t leave people feeling trapped and anxious to return to their old habits,” Grasso says. Choose just one meal to eat that you’re sure is healthy. Don’t psyche yourself out here—use common sense. Lean meat and fish, fruits and vegetables, whole grains and raw nuts and seeds are all fine. Eat what you like the rest of the day. Do this for two weeks and then up it to two healthy meals per day. Continue in that fashion and you’ll find you’re eating healthy most of the time. Get the full beginner’s meal plan >>


Frequency: Perform the two workouts (Day 1 and 2) once per week, resting at least a day between each.

Time Needed: 35 min

How to Do It: Perform the exercises marked with letters as a group. Do one set of A, rest, then one set of B, then rest (note that some groups have an exercise “C”), and repeat until all sets are complete. Then go on to the next group. Perform three sets of 8–10 reps for each exercise.

After 1 Month: By this point, working out has become part of your routine, and you look forward to it. If not, continue to at least show up at the gym (even if you don’t have the desire to go through with the workouts) until the habit sticks. Remember to continue adding healthy meals to your diet—you should be at two per day by now.

READ ON for the first day of your workout

The High-Intensity “Anti-Dad Bod” Workout >>>

Keep falling off the fitness wagon? Adjust your strategy and get in the habit of success.
The Beginner’s Workout
Get in the habit of success with this practical fitness routine.
Start Here
Get in the habit of success with this workout for beginners.