Ramadan 2025: Best low-intensity workouts to stay fit, energised and focused while fasting

Ramadan is a time for spiritual reflection and self-discipline, but sometimes, staying active while fasting can feel like a challenge. Low energy, dehydration, and disrupted sleep can leave you feeling drained. The good news? You don’t have to give up movement altogether. In fact, the right kind of activity can boost your well-being, improve focus, and even help you feel more energised throughout the month.

How to stay active without overexerting yourself

Fasting doesn’t mean you have to stay still all day. The key is to move gently and avoid overexertion.

As Derryn Brown, Personal Trainer at The Hundred Wellness Centre, explains, “Leave running or any sort of cardio activity and instead be gentle with your body. However, that does not mean you shouldn't move. It is beneficial to take breaks and spend a little time walking. The key is to keep your body moving, but do not get exhausted."

So, what are the workouts that you should try when fasting?

Best workouts for fasting individuals

Ramadan workouts should be all about strength, not sweat. Brown emphasises that while movement is essential, high-intensity cardio can elevate heart rate and increase thirst, making rehydration challenging. Instead, opt for gentle strength-based exercises.

So, when should you work out? Brown suggests, “It depends on the individual. I personally prefer to do exercise just before I break my fast, so you have a 20-30 minute window to exercise and then immediately after, you can refuel your body when you break your fast.”

For those who prefer post-Iftar workouts, she recommends waiting 2 to 2.5 hours after eating to allow proper digestion.

Smart workout timing

Choosing the right time to exercise ensures that you can maintain energy levels while respecting your body's natural rhythm during fasting hours. Sharifa Khan, a Dubai-based nutritionist and fitness trainer, shares her advice on the best times to exercise during Ramadan:

Before Suhoor: A light, low-impact workout before your pre-dawn meal can jumpstart your metabolism without exhausting you for the day ahead.

After Iftar: Exercising an hour or two after breaking your fast allows you to replenish your energy and stay hydrated while working out.

 Before Iftar: A short, low-intensity session right before breaking your fast can help you burn fat efficiently without feeling depleted.

Low-intensity workouts to keep you moving

Since energy levels fluctuate throughout the day, Khan recommends gentle exercises to maintain strength without overexertion:

Walking: A 20-30 minute stroll, preferably in a shaded area or indoors, keeps your body moving without excessive strain.

Yoga and stretching: This helps improve flexibility, relaxation, and blood circulation while keeping stress levels low.

Bodyweight exercises: Light squats, lunges, and push-ups help maintain muscle tone without depleting your energy reserves.

Hydration and smart nutrition choices

Dehydration can lead to fatigue, headaches, accompanied by fractured concentration. Experts recommend drinking at least 8 cups of water between Iftar and Suhoor. Water-rich foods such as cucumbers, watermelon, oranges, and yogurt also help with hydration.

To sustain energy levels, avoid excessive caffeine and sugary drinks, which can lead to dehydration and energy crashes. Moreover, as Khan says, drinking too much water just before bed may lead to frequent bathroom trips, interrupting sleep. Spread your hydration evenly between Iftar and Suhoor.

Prioritising sleep and recovery

With late-night prayers and early Suhoor, sleep can take a hit during Ramadan. However, quality rest is crucial for maintaining energy and focus.

Khan suggests:

Power naps: A short 20-30 minute nap in the afternoon can boost alertness.

Sleep in cycles: Aim for at least 6 hours of total sleep, even if it's split into two segments, for example, 4 hours at night and  2 hours in the afternoon. This ensures your body completes full sleep cycles, including deep sleep, which is essential for recovery.

Limit screen time: Reduce blue light exposure before bed to improve sleep quality.

Don’t time your workouts close to bed-time: While exercising during Ramadan is beneficial, avoid intense workouts too close to bedtime, as they can increase adrenaline and make it harder to fall asleep. Opt for light stretching or yoga instead.

What to eat for sustained energy

What you eat during Suhoor and Iftar directly impacts your energy levels. Khan breaks it down:

Suhoor: Choose slow-digesting foods like oats, whole grains, and protein-rich meals to keep you full longer.

Iftar: Break your fast with dates and water, followed by a balanced meal with lean proteins, complex carbs, and healthy fats. Avoid heavy, greasy foods that can make you sluggish and interfere with digestion.

Keeping your mind engaged

Physical activity isn’t just about movement, it’s also about maintaining mental clarity. Devika Mankani, a psychologist at The Hundred Wellness Centre, shares techniques to stay focused and resilient during Ramadan.

She explains, “Box breathing, inhale for four seconds, hold for four, exhale for four, hold for four, enhances oxygen flow to the brain, sharpening focus.”

Other mental engagement techniques include:

Progressive muscle relaxation: This alleviates tension, preventing physical fatigue from contributing to mental exhaustion.

Mindful micro-breaks: Pausing for two minutes to focus on breathing, stretching, or stepping outside refreshes the brain.

Dhikr (spiritual remembrance): A form of mindfulness that provides calm and mental clarity.

Listen to your body

Some days, you may feel more tired than others, and that’s okay. Khan emphasises that the goal isn’t to push yourself too hard but to stay consistent with light movement that supports your well-being. Adjust your routine as needed and prioritise your health throughout Ramadan.