Expert advice on the safest times to exercise during Ramadan, how to adjust intensity, and practical tips to maintain fitness while fasting.
The fasting month has arrived, meaning the obligation to fast has begun once again. Are you ready to maintain your health and fitness during this period? A fit body will certainly help your daily activities run more smoothly. One key factor is maintaining a regular exercise routine. However, as your routine during fasting is likely to change and require adjustments, it is important to understand the most suitable times to exercise and how intense your workouts should be to stay healthy and energised.
In general, there are three common times to exercise during fasting: after suhoor (pre-dawn meal), before breaking the fast, and after breaking the fast. What do medical experts say about each of these options? Here is an explanation from Dr Taufan Favian Reyhan, Sp.KO, from Mayapada Hospital Jakarta Selatan.
Exercising after suhoor can be a good option, as the body still has energy from the food consumed. However, it is important to remember that the time between iftar and suhoor is relatively long, meaning energy stores may be depleted more quickly during exercise. This can lead to increased fatigue and reduced productivity throughout the day.
Some people prefer to exercise shortly before breaking the fast, as it allows lost energy to be replenished soon afterwards. However, after fasting all day, the body may already feel tired and unable to sustain higher exercise intensity. Therefore, it is essential to adjust the type and duration of exercise to ensure it remains beneficial without placing excessive strain on the body.
According to research, exercising after breaking the fast is considered one of the best options, as the body has already received energy from food intake. The drawback, however, is that this timing is often close to bedtime, which may increase the risk of sleep disturbances.
This is particularly important during the fasting month, when sleep schedules are often shortened due to night prayers and early rising for suhoor. To prevent sleep disruption, it is advisable to allow a gap of approximately one to two hours between exercise and bedtime, giving the body time to lower its temperature and for the heart rate to return to normal.
If you choose to exercise after breaking the fast, it is recommended to begin with light foods such as fresh fruit, biscuits or dates. These provide energy without overburdening digestion. During exercise, snacks such as protein bars or electrolyte drinks can help maintain stamina. Afterwards, consume a balanced main meal to support optimal recovery.
In addition to choosing the right time, exercise during the fasting month should incorporate key components of a well-rounded fitness programme, including cardiovascular training, strength (resistance) training, and flexibility exercises.
Exercise intensity and volume should be reduced and adjusted, particularly during the first week of fasting. In the third and fourth weeks, intensity may gradually be increased until returning to normal levels. These adjustments are important, as the body undergoes significant changes during fasting due to altered eating patterns, sleep schedules, and daily activity routines.
Dr Taufan further emphasised, “Given the adjustments to daily activity during the fasting month, exercise should not be aimed at improving performance, but rather at maintaining physical fitness and preventing weight gain. In this way, your health can remain optimal and your fasting can continue smoothly.”
To ensure your body remains in peak condition, consulting a nutritionist, undergoing a medical check-up (MCU), and seeking advice on exercise preparation can help determine the most suitable fitness regimen.
For those who exercise regularly or are planning to remain active during Ramadan, Mayapada Hospital’s Sports Injury Treatment & Performance Center (SITPEC) offers comprehensive services, ranging from sports injury prevention programmes and pre-exercise screenings to sports performance enhancement. Supported by a multidisciplinary team of doctors and professional physiotherapists, as well as modern facilities including a gym, VO₂ max testing, and Body Composition Analysis, SITPEC helps optimise your training programme to ensure safe and effective exercise during Ramadan.
Mayapada Hospital also provides the MyCare app, enabling patients to book medical check-ups, schedule consultations with doctors, and access emergency services easily. The app features Health Articles & Tips containing useful information to support a healthy lifestyle, along with a Personal Health feature integrated with Health Access and Google Fit to track exercise and fitness activities such as daily step count, calories burned, heart rate, and Body Mass Index (BMI).