Staying active during Ramadan: tips for health and energy

By Asma Musa, BSc (Hons) Sport and Exercise Science, Personal Trainer and Community Activity Lead, and Jack McNamara, Senior Lecturer in Clinical Exercise Physiology, University of East London

Ramadan is often seen as a time to step back from physical activity. But the evidence suggests the opposite approach might serve you better - staying active during the holy month can actually support both your physical health and spiritual practice.

"There's a common misconception that fasting means you should avoid all exercise," says Asma Musa, a qualified personal trainer who runs activity sessions for women in her local community. 

In reality, gentle movement can help you feel more energised, not less - and it complements the mindfulness and self-discipline that Ramadan is all about."

Here are seven practical tips for staying active during Ramadan, whether you're an experienced exerciser or simply looking to maintain your wellbeing through the month.

1. Think movement, not performance

This isn't the time to chase personal bests. The goal is to maintain your health and energy, not push your limits. Light to moderate activity - walking, stretching, gentle cycling, bodyweight exercises - helps preserve muscle mass and keeps your metabolism ticking over without placing excessive demands on your body during fasting hours.

Regular movement also supports circulation and helps prevent the stiffness that can come from long periods of sitting. Even short bouts of activity can make a noticeable difference to how you feel.

2. Time your activity wisely

When you exercise matters as much as what you do. There are three windows that tend to work well:

• An hour or two before Iftar is ideal for lighter activities like walking, stretching, or yoga. You'll be able to rehydrate and refuel shortly afterwards.
• After Iftar suits more vigorous activity if that's part of your routine - your body has fuel to work with and fluids to draw on.
• Before Suhoor can work for early risers who prefer a quick, low-impact session to start the day feeling refreshed.

Experiment to find what suits your body and schedule. Prayer times can also be paired with gentle stretching before or after.

3. Try 'exercise snacks' throughout your day

One of the most practical approaches during Ramadan is breaking activity into small bursts rather than dedicated workout sessions. Research shows that brief bouts of movement - sometimes called "exercise snacks" - can improve cardiovascular fitness and metabolic health even when they last just a minute or two.

This might mean climbing a flight of stairs briskly a few times during the day, doing a set of squats while the kettle boils, or taking a short walk during your lunch break. These small efforts add up, and they're far easier to fit around fasting, work, and family commitments than a full gym session.

4. Prioritise hydration between Iftar and Suhoor

Staying well-hydrated is crucial for both your health and your ability to be active. Sip water steadily between Iftar and Suhoor rather than drinking large amounts in one go -your body absorbs fluids more effectively this way.

Foods with high water content, such as watermelon, cucumber and soups, can help top up your hydration. It's sensible to limit caffeine, sugary drinks and salty foods, which can increase fluid loss. If you're unsure what's right for you, speak to your GP or a registered dietitian.

5. Listen to your body - every day is different

"Some days you'll have more energy than others, and that's completely normal," says Musa. "The key is paying attention to how you feel and adjusting accordingly."

If you feel lightheaded, unusually tired, or notice signs of dehydration, rest. There's no benefit to pushing through when your body is telling you to stop. Make sure to rehydrate fully after Iftar, include protein with your meal to support recovery, and prioritise quality sleep.

6. Don't underestimate the mental health benefits

Physical activity does more than support your body - it also helps regulate mood. Movement triggers the release of endorphins, serotonin, and dopamine, which can reduce feelings of irritability, anxiety or fatigue that sometimes accompany fasting.

Even gentle activity, like a short walk or some light stretching, can help you feel more balanced and focused. This connects naturally with the spiritual goals of Ramadan: exercising with intention and awareness supports mindfulness and helps connect body and mind.

7. If you're unsure, seek advice

If you have any underlying health conditions, or if you're new to exercising during Ramadan, it's worth speaking to your GP or a qualified fitness professional before starting. They can help you find an approach that works for your individual circumstances.

The bottom line

Staying active during Ramadan doesn't require dramatic changes to your routine. Small, consistent efforts - a daily walk, some gentle stretching, a few flights of stairs -can help you maintain your energy, support your health, and enhance your experience of the month.

"It's about working with your body, not against it," says Musa. 

When you find a rhythm that suits you, being active can actually make fasting feel easier."

Interested in learning more? Discover UEL's sport science courses.