The holy month of Ramadan brings a sense of clarity and spiritual renewal for millions of Muslims around the world. Yet for some Muslim women on fitness journeys, the month can also bring uncertainty, as many assume they must put their exercise routines on hold to fast properly.
Long fasting hours without food or water, shifting sleep schedules, and packed evenings can leave energy levels fluctuating. Maintaining a fitness routine may feel daunting, yet health experts say movement during Ramadan can still play an important role as long as expectations are adjusted and the focus shifts toward sustainability rather than performance.
“Ramadan is not about pushing your body further. It is about caring for your body while being faithful,” says Emma Zheng, a nutritionist and co-founder of Summit Breeze Tea.
Fasting brings measurable physiological changes, including shifts in metabolism, hydration, sleep patterns, and energy availability. Research published in journals such as Sports Medicine and Nutrients has found that prolonged fasting can affect exercise capacity and recovery, particularly for high-intensity efforts.
Against that backdrop, many professionals encourage recalibrating expectations.
“Your fitness goals during Ramadan should be to maintain your fitness, not to perform,” Zheng explains, noting that preserving muscle mass, supporting recovery, and maintaining metabolic health are more realistic priorities during this period.
Personal trainer Aadil Baksh, who observes Ramadan himself, emphasizes a similar philosophy.
“The secret is to ‘stimulate, not annihilate,’” he says.
Rather than attempting personal bests or dramatically increasing training intensity, he advises treating the month as a time to preserve strength and stay consistent without overtaxing the body.
Choosing Movement that Supports Energy
A growing body of research suggests that moderate physical activity like walking and light resistance training, may help maintain cardiovascular and metabolic health while fasting. More demanding sessions, by contrast, can increase fatigue or dehydration risk if not carefully timed.
Zheng recommends focusing on gentle forms of exercise that maintain muscle without excessive strain. Walking, Pilates, and controlled strength training can provide benefits while respecting the body’s reduced energy reserves.
Baksh advises keeping workouts efficient and manageable. Short, full-body sessions performed a few times a week can help maintain muscle and strength without requiring extended time in the gym. He also notes that everyday movement, whether through household tasks, commuting on foot, or caring for family members, contributes meaningfully to overall activity levels and energy expenditure.
When workouts take place can significantly influence how the body responds during Ramadan. Studies examining fasting athletes suggest that exercising close to the time of breaking the fast or after eating may support better hydration and performance outcomes.
“It is better to work out near iftar time or after iftar, as your blood glucose level will be normal, and you will be hydrated,” Zheng says. She cautions that exercising very early in the morning may compromise sleep, which is already limited for many during Ramadan.
Baksh adds that some individuals may prefer training after the pre-dawn meal if schedules allow, but emphasizes that the most effective routine is one that can be maintained consistently without excessive fatigue.
Supporting the Body Through Hydration and Nutrition
One of the most significant challenges during Ramadan is maintaining adequate hydration. Even mild dehydration has been shown in nutrition research to affect mood, cognitive function, and physical performance.
“Water is key to the optimal functioning of your body and your brain,” says Baksh, who encourages steady fluid intake between sunset and dawn and attention to electrolyte balance.
Zheng stresses that hydration should be paired with thoughtful nutrition. Consuming sufficient protein helps preserve muscle, while complex carbohydrates provide sustained energy through fasting hours. Including fiber and healthy fats can help stabilize blood sugar, and foods with high water content can support fluid balance. Planning meals in advance, experts note, can reduce the likelihood of overeating after long fasts and make it easier to meet nutritional needs.
Protecting Sleep in a Disrupted Schedule
Ramadan often reshapes daily rhythms, with late-night prayers and early morning meals compressing sleep windows. Research from sleep and endocrine studies indicates that insufficient rest can influence hormones that regulate appetite, stress, and recovery.
Baksh underscores the importance of prioritizing rest whenever possible, suggesting that splitting sleep into shorter segments may help offset nighttime disruptions. Even modest efforts to maintain consistent sleep habits can support energy, mood, and physical resilience.
While many women can remain active during Ramadan, individual responses to fasting vary. Health professionals emphasize the importance of listening to the body and adjusting activity levels as needed.
Zheng advises watching for symptoms such as dizziness, headaches, unusual fatigue, or signs of dehydration, which may indicate the need to rest or modify exercise. Recognizing these signals early can help prevent overexertion and support overall well-being.
Expanding the Definition of Fitness
Ultimately, experts say that maintaining health during Ramadan involves more than structured workouts. The month offers an opportunity to rethink what it means to be physically well, placing greater emphasis on intention, balance, and self-awareness.
“Caring for your body during Ramadan is not weakness; it is wisdom,” Zheng says.
With the right approach, individuals can continue progressing toward their health goals while respecting the unique demands of Ramadan.
