5 Workouts To Stay Active During The Holy Month

Manar Eissa

Staying active during Ramadan can be challenging, especially with altered eating and sleeping schedules. However, incorporating regular exercise into your daily routine can help maintain energy levels, improve mood, and promote overall health. Here are five effective workouts to keep you active and energized throughout the fasting month:

Morning Walks:

Start your day with a morning walk before Suhoor (pre-dawn meal). Walking is a low-impact exercise that gets your blood flowing, boosts metabolism, and prepares you for the day ahead. Aim for at least 30 minutes of walking to reap its full benefits.

Bodyweight Workouts:

Incorporate bodyweight exercises such as squats, lunges, push-ups, and planks into your routine. These exercises require minimal equipment and can be done at home or in a park. Bodyweight workouts help build strength, improve endurance, and enhance overall fitness levels.

Yoga and Stretching:

Practice yoga and stretching exercises to improve flexibility, relieve muscle tension, and promote relaxation. Yoga poses such as downward dog, child’s pose, and cat-cow stretches can help alleviate stiffness and increase mobility. Dedicate a few minutes each day to stretch your body and calm your mind.

Interval Training:

Incorporate high-intensity interval training (HIIT) into your workout regimen to maximize calorie burn and boost cardiovascular health. HIIT involves alternating between short bursts of intense exercise and brief periods of rest or low-intensity exercise. Perform exercises like burpees, jumping jacks, and mountain climbers for a quick and effective workout.


If possible, take advantage of swimming as a refreshing and low-impact exercise option during Ramadan. Swimming is gentle on the joints, provides a full-body workout, and helps improve cardiovascular endurance. Whether in a pool or open water, swimming offers a great way to stay cool and active during the fasting month.

Remember to listen to your body and adjust your workouts according to your energy levels and fasting schedule. Stay hydrated by drinking plenty of water during non-fasting hours, and be mindful of your eating habits to fuel your body adequately for exercise. By incorporating these workouts into your routine, you can maintain an active lifestyle and make the most of Ramadan’s physical and spiritual benefits.



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