RAMADAN 2023: Maintaining your exercise routine while fasting during Ramadan

Stay active and healthy while you fast this Ramadan.

Ramadan 2023 is fast approaching with the start date of the Holy Month expected to fall on Thursday 23 March.

For many in Abu Dhabi and indeed the UAE, there will be many changes during Ramadan including the operation of restaurants serving food outside during the day as well as the amount of working hours.

Many will observe the Holy Month by fasting during daylight hours but how will this affect your exercise routine?

Team Yalla have put together some helpful tips to allow you to maintain your exercise routine while fasting this Ramadan 2023.


Can I continue to exercise during Ramadan 2023?

The short answer is yes. You can continue to exercise during Ramadan 2023. However, due to the shortage of food and water that you may be consuming, you will be more susceptible to dehydration and fatigue so you will need to alter your exercise routine. Recovery from exercise sessions will be impacted as well if you are fasting as well.


What exercises can I do during Ramadan 2023 if I am fasting?

As mentioned above your workout will have to change during Ramadan. Cleveland Clinic Abu Dhabi advises low-intensity options like bodyweight training, walking, Pilates, yoga or low-impact cardio during fasting hours.


Does time affect which exercise I should do during Ramadan 2023?

Yes. It is crucial that you don’t overwork yourself during fasting hours. As mentioned above, it is important to keep your workouts at a low intensity if you decide to work out during your fast. If you miss the burn and working up a sweat with high-intensity sessions then these should be done after iftar to avoid any sudden drop in blood sugar. The three optimal times you should train during Ramadan 2023 are; shortly after suhoor; shortly after iftar; or as early in the day as possible after suhoor.


What food do I need to eat during Ramadan 2023?

When the body is being starved of food, the cravings to indulge in something large and greasy are enormous. And while once a week will not affect your waistline or fitness, the temptation will be there for the full month. Plan your meals ahead so that when iftar arrives, you can enjoy something healthy to break your fast. Remember your metabolism will slow due to the lack of food which can also lead to weight gain.

You might also like to read: The best Iftar and Suhoor offers in Abu Dhabi for the Holy Month of Ramadan 2023

What drinks do I need to consume during Ramadan 2023?

The body will crave sugar during Ramadan so those fizzy drinks will be at the front of your mind. However, these drinks are a nightmare when it comes to weight gain so they are best avoided. You should also forego coffee during suhoor as it is diuretic meaning trips to the bathroom and no benefit of hydration. Water is best the choice of liquid during Ramadan 2023.


Do I really need to exercise during Ramadan 2023?

There is a strong temptation to forego exercising during the Holy Month if you are fasting as you may believe that due to decrease food intake that you will probably lose weight. However, many people can testify that due to prolonged periods without eating during Ramadan that when the time comes to break your fast at iftar, they overcompensate and end up gaining unwanted additional weight. Also, any inactivity will lead to a decrease in fitness making it harder to return to the gym.


When it comes to exercise during Ramadan 2023 it is always important to ask the advice of your doctor and professionally accredited gym trainer before embarking on any new workout routines while fasting.


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