Best Times to Exercise During Ramadan and Avoid Health Risks

Exercise plays a key role in boosting immunity and maintaining physical fitness. However, practicing it during Ramadan requires caution in choosing the right timing and avoiding health risks associated with fasting.

The ideal time for light exercises and cardio workouts is one hour before Iftar, as you can replenish lost fluids and energy immediately after the workout with the Iftar meal.

For high-intensity exercises, such as resistance training or HIIT, it is better to perform them three hours after Iftar to ensure the body has restored its energy reserves and to reduce stress.

As fluid levels decrease during fasting hours, the risk of injury increases due to the lack of fluid around the joints and the higher viscosity of the blood, which puts additional strain on the heart. Therefore, it is recommended to stick to moderate to low-intensity exercises while fasting to minimize potential risks.

To ensure safe and effective exercise during Ramadan, it is essential to focus on the quality of exercises rather than their quantity, take regular breaks, consume balanced meals, including Suhoor, and drink enough water to maintain hydration. It is advised to drink at least six cups of water between Iftar and Suhoor.

It is preferable to exercise in cool or well-ventilated areas to avoid raising body temperature, and to be alert to any warning signs such as dizziness, nausea, dehydration, or extreme fatigue. You should stop exercising immediately if any of these signs appear.

Special care should also be taken when allowing children to exercise during Ramadan, especially younger ones, as they may not recognize the signs of fatigue or dehydration, which could expose them to unexpected health risks.