Ramadan is a month of spiritual reflection and self-discipline for Muslims around the world. Fasting from dawn until sunset can be a challenge for many, but it’s important to maintain a healthy lifestyle during this time, including regular exercise. But how to keep fit and exercise during Ramadan, while also ensuring that you don’t hurt yourself in the process.

As a fitness center, Fly High Fitness understands the importance of staying active and healthy, especially during Ramadan. Fasting can be challenging, but with the right approach to exercise, you can maintain your fitness level and feel energized throughout the day. In this blog post, we offer 10 tips for safe exercising during Ramadan.

  1. Pre- Schedule your workouts: It’s important to time your workouts during Ramadan to avoid exercising during the hottest part of the day. It’s best to exercise before suhoor (pre-dawn meal) or after iftar (evening meal) when your body is well-hydrated and nourished. Early morning or evening workouts are ideal, and it’s important to listen to your body and not overdo it.
  2. Start slow: If you’re new to exercising or haven’t exercised in a while, it’s important to start slowly and gradually increase the intensity and duration of your workouts. This will help your body adjust to the physical demands of exercise while fasting. Low-impact exercises such as walking just walking are great options to start with.
  3. Stay hydrated: Staying hydrated is crucial during Ramadan, especially if you’re exercising. Make sure to drink plenty of water during non-fasting hours, and consider sipping on water or an electrolyte-rich drink during your workout. Avoid sugary or caffeinated drinks, which can dehydrate you.
  4. Choose low-impact exercises: High-intensity exercises such as running or weightlifting may not be suitable for everyone during Ramadan. Low-impact exercises such as swimming, , yoga, or Pilates , Stretch & Mobility or simply walking are great alternatives that can help you stay active and fit while fasting. It’s important to choose exercises that work for your body and fitness level.
  5. Listen to your body: Fasting can take a toll on your body, so it’s important to listen to your body and not push yourself too hard. If you feel dizzy, lightheaded, or weak, it’s important to stop exercising and rest. Remember, the goal of exercise during Ramadan is to maintain your fitness level, not to push yourself to the limit.
  6. Break your fast with healthy foods: After a day of fasting, it’s important to refuel your body with healthy foods that provide the nutrients and energy you need to exercise. Opt for whole foods such as fruits, vegetables, whole grains, and lean proteins, and avoid sugary or processed foods that can leave you feeling sluggish.
  7. Incorporate strength training: Strength training is a great way to maintain muscle mass and bone density during Ramadan. Bodyweight exercises such as push-ups, squats, and lunges are effective and can be done anywhere. It’s important to start slow and gradually increase the intensity and duration of your strength training workouts.
  8. Consider group workouts: Working out with a group of friends or family members can be a great way to stay motivated and accountable during Ramadan. Consider joining a fitness class or organizing a group workout session with friends or family members.
  9. Stretch regularly: Stretching is important to prevent muscle soreness and injury during Ramadan. Consider incorporating stretching exercises into your daily routine, and make sure to stretch before and after your workouts.
  10. Consult with your doctor: If you have any medical conditions or concerns, consult with your doctor before starting an exercise program during Ramadan to ensure it’s safe for you.


At Fly High Fitness, we believe that staying active and healthy is essential for a fulfilling life, and we’re here to support you every step of the way. Our experienced trainers can help you design a customized workout plan that takes into account your fitness level, goals, and any medical conditions. With the right approach to exercise and a commitment to a healthy lifestyle, you can maintain your fitness level and feel your best during Ramadan and beyond.

In conclusion, staying fit and exercising during Ramadan can be challenging, but it’s important to maintain a healthy lifestyle during this time. Timing your workouts, starting slow, staying hydrated, choosing the right exercises, listening to your body, breaking your fast with healthy foods, incorporating strength training, considering group workouts, and stretching regularly are all great ways to stay fit and exercise safely during Ramadan. Remember, the goal of exercise during Ramadan is to maintain your fitness level and stay healthy, so be kind to yourself and take it one day at a time.


We hope these tips for safe exercising during Ramadan are helpful for you. As you observe this holy month, we wish you a blessed Ramadan filled with spiritual growth, community, and good health. May this time of fasting and prayer bring you closer to your faith and to those around you. Ramadan Mubarak! For more information on training during Ramadan feel free to contact us directly

We are located at 72nd Street, Dubai Investment Park 1, Dubai, UAE.

Our phone number is: +971 4 224 9075

Our email address is: [email protected]