Ramadan is all about worship and strengthening one’s relationship with God. Muslims observe a fast from dawn till dusk for 30 days, but many tend to break their fast without maintaining a healthy, balanced lifestyle. Accordingly, staying active and healthy during this holy month can be a challenging equation to solve. As we continue to contemplate the best time to work out—before or after iftar or suhoor—we asked some experts to settle this debate.
Why Is Working Out Important?
Whether you aim to lose weight, stay in shape, or build muscle strength, exercising is essential during Ramadan. Keeping your body active helps protect against heart disease by boosting high-density lipoprotein (HDL), the “good” cholesterol, while reducing unhealthy triglycerides—a type of fat (lipid) found in the blood. By improving heart and lung function, exercise also enhances energy levels, as it facilitates the delivery of oxygen and nutrients to body tissues.
Beyond physical benefits, exercise plays a crucial role in cognitive function. It does not only increase energy, enhances cardiovascular health, and boosts metabolism but also sharpens memory and improves concentration. Exercising stimulates the release of endorphins, which elevate mood and help with focus. Moreover, it promotes the growth of new brain cells and helps prevent age-related cognitive decline. Incorporating workouts into your routine can also improve sleep quality, relieve stress, and build resilience to navigate life’s challenges.
Ahmed El Sayed, a certified personal trainer at Fitness First, emphasizes three key aspects in every workout: strength, cardio, and flexibility. He explained, “The reason I prioritize muscular strength is that losing muscle mass slows down metabolism. The goal should be to prevent muscle loss and maintain a stable metabolic rate.”
According to Experts: The Best Time to Work Out
Baraa El Sabbagh, a leading dietitian, certified trainer, and Adidas athlete, recommends post-iftar workouts as the safest option since the body is already hydrated and energized. However, she also acknowledges that pre-iftar workouts can be beneficial, stating, “You can replenish with water and food directly after to regain energy. You can engage in any type of training you prefer—whether it’s HIIT, yoga, dance, walking, or jogging—as long as you monitor the intensity and adjust it based on how you feel while fasting.”
Ahmed El Sayed advises a cautious approach to pre-iftar cardio. He states, “When it comes to cardio, I recommend a light-intensity session, limited to 30 minutes of slow, steady exercise, every other day. Since you’ll be dehydrated, your body will rely on fat stores for energy, especially if you work out before iftar. However, this depletion can cause a drop in blood pressure, either at the beginning or after your workout, so always include warm-up and cool-down routines.”
For resistance training, El Sayed suggests starting with upper-body exercises before moving to the lower body to minimize the risk of blood pressure drops during or after the session.
Nourhan Jamal, an aerial instructor at Aerial Grace, emphasizes that “The best time to work out during Ramadan depends on your energy levels and goals. One to two hours after iftar is ideal for strength and high-intensity training since you’re rehydrated and fueled.”
She also warns that working out before iftar can be risky due to dehydration. However, she notes that low-intensity training before suhoor is possible, though recovery time is limited. She advises against training after suhoor, as fasting all day without refueling can lead to fatigue. “For aerial athletes, post-iftar training is best for endurance, grip strength, and performance. Stay hydrated, listen to your body, and adjust the intensity to maintain balance,” she adds.
Mira Reda, a pre- and postnatal coach and specialist trainer supporting women through pregnancy and beyond, offers a different perspective. She asserts that the focus should not solely be on timing but also on the type of workout. “If the workout is of medium intensity, cardio-based, or involves low resistance, you can train pre-iftar. However, if it involves weight training, it’s best to work out post-iftar.”
Final Thoughts
Ultimately, whether you choose to work out before or after iftar depends on your energy levels and the type of training you aim to do. Exercise serves as an outlet for energy, revitalizing the body and ensuring that everyday activities—like climbing a flight of stairs—no longer leave you winded. Most importantly, remember to enjoy your workouts; the key is to stimulate, not exhaust, your body.
