Ramadan is a month of fasting from spiritual reflection, discipline and sunrise to sunset. But for those who want to maintain their fitness while fasting, one of the biggest challenges is to decide the best time to do. Should you exercise before Suhur, before Effotar, or after breaking fasting? Each time has its advantages and challenges, and the right choice depends on the personal energy level and fitness goals.

To help you make the right decision, we were Associate Director of Orthopedics, Dr. Akhilesh Yadav and Max Hospital came into contact with joint replacement in Vaishli, who shared their insight on the best workout strategies during Ramadan.

Exercise before Suhur: a fresh start for the day

Some people prefer to exercise before Suhur in the early hours before Fajr prayer. Since the body is well resting after sleep, a mild workout can promote metabolism at this time and provide energy for the next day. Dr. Yadav suggests, “If you choose to work before Suhur, keep it light. Focus on stretching, yoga, or soft walk. Avoid intensive training as your body is fasting overnight.”

The body is refreshed after sleeping, making it easier to exercise.

Allows for hydration and a nutritious food immediately after the workout.

It is good for mild practice such as stretching, yoga, or a short walk distance.

Wake up first than Suhur can be difficult and lack of sleep.

Energy levels may be lower, causing high-western workouts to become challenging.

Exercise before Iftar: Maximize fat burn

Many fitness enthusiasts opt for a workout session 30 to 60 minutes before the enthusiasts. Since the body has been fasting for several hours, it begins to burn the stored fat for energy, making it an ideal time for fat loss.

Helps in burning fat effectively.

You can eat out immediately after working and reinforce.

Brisk is good for medium-spurning exercises such as walking or light cardio.

Risk of dehydration because you cannot drink water before Effotar.

The energy levels can be their lowest, making intensive workouts difficult.

Dr. “Exercising before Effotar can be beneficial for weight loss, but avoid high-spurning workouts. Keep clinging to medium cardio or bodyweight exercises to prevent tiredness and dizziness,” says Yadav.

Exercise after Effotar: The most popular choiceomeost people like to work after EFTAR after eating, about 1 to 2 hours after eating. At this time, the body is reproached and fueling, making it easier to do strength training or high-rich workouts. Dr. Yadav recommends, “For those focusing on muscle gains, post-devar workout is the best option. Permission for at least one hour for digestion before starting your session to avoid stomach problems.”

High energy levels make power training and intensive workouts possible.

The body is hydrated, which reduces the risk of dehydration.

Best for muscle manufacture and high-intensity exercises.

Exercise immediately after eating can cause discomfort and digestive issues.

Late night workouts can interfere with Tarvih prayer or sleeping schedule.

So, what is the best workout time for you?

The ideal workout time depends on your fitness goals and daily routine:

For fat loss: Pre-Ephr workouts are effective.

For light training: Pre-suitable workouts are suitable.

For muscle manufacture and high-intensity training: Post-Ephr is the best.

Tips to stay fit while fasting

Hydration is important: Drink plenty of water between Effar and Suhur to stay hydrated.

Eat a balanced diet: Include protein, healthy fats and complex carbs in your diet.

Listen to your body: If you feel dizzy or tired, choose a mild exercise.

Give priority to the rest: It is important to have enough sleep to maintain energy levels.

Exercising during Ramadan is possible with the right approach. Whether you prefer to work before Suhur, before EFTAR, or after EFTAR, choose a routine that align with your energy level and fitness goals. As Dr. “Your priority should balance overall welfare and fitness with spiritual commitment,” says Yadav. By following a structured plan, you can stay active and healthy throughout the holy month.

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