As the holy month of Ramadan approaches, many Muslims begin adjusting their routines around fasting from dawn until sunset. For some, this raises questions around maintaining fitness. According to Anthony Lee, founder of Activ8 Lifestyle & Fitness, Ramadan does not mean pressing pause on exercise. It simply requires a more mindful and strategic approach.
“Exercise is a way of life and a lifestyle,” Anthony explains. “During Ramadan, it just takes a little more planning and preparation.” He highlights that regular movement continues to play an important role in reducing the risk of health conditions such as diabetes, heart disease, high blood pressure and stroke. More than that, he believes the combination of fasting and gentle exercise can be powerful. “Ramadan is a great opportunity to reset mentally and physically. If you can stay consistent with your fitness during this month, you build discipline and character that carries into every other area of life.”
When it comes to training while fasting, Anthony advises avoiding high impact or overly intense sessions during daylight hours, as these can lead to headaches, dizziness or nausea. Instead, he recommends low impact movement such as walking, light resistance training, mobility work and stretching. “Keep moving, but be kind to your body,” he says.
Hydration, he notes, becomes even more important outside of fasting hours. Alongside water and electrolytes, Anthony suggests choosing foods with high water content to support hydration levels. These include vegetables such as cucumbers, lettuce, celery, radishes, zucchini, tomatoes, bell peppers and cauliflower, as well as fruits like peaches, oranges, grapefruit, blueberries and pineapple. Sleep is another often overlooked factor. “Recovery matters. I’m actually partial to a short afternoon siesta when possible. It helps prevent burnout and supports consistency.”
In terms of timing workouts, Anthony believes the optimal window is one to two hours after iftar, once food has had time to digest. However, he acknowledges that everyone’s routine is different. “I’ve worked with clients who train just before iftar, and others who break their fast with water and fruit, train, then have a more substantial meal afterwards. Fruit is great before a workout as it provides natural sugars for a quick energy boost and helps with rehydration.”
Post-workout and post-iftar meals are where discipline is tested most. “You may want to eat a house,” Anthony jokes, “but this is the point where sensible choices matter most.” He recommends prioritising a balanced diet that includes quality protein, healthy fats and carbohydrates. Good protein sources include fish, chicken, turkey and eggs, while portion control remains key to avoiding fatigue and digestive discomfort.
Ultimately, Anthony reassures that exercising during Ramadan is perfectly safe when approached with awareness and flexibility. “Everyone responds differently. The most important things are staying hydrated, being well nourished outside of fasting hours, and listening to your body. Be flexible with your routine, adjust your training and sleeping times if needed, and don’t push through dizziness or weakness. Ramadan is about discipline, but also about care for your body.”
