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Best Time To Exercise During Ramadan: Suhoor, Pre-Iftar, Or Post-Iftar?

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Posted By
Pallavi Mehra
Publish Date
Date
March 05, 2025
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Blogs

Best Time To Exercise During Ramadan: Suhoor, Pre-Iftar, Or Post-Iftar? (Image Credits: iStock)

Ramadan is a month of spiritual reflection, discipline, and fasting from sunrise to sunset. But for those who want to maintain their fitness while fasting, one of the biggest challenges is deciding the best time to work out. Should you exercise before Suhoor, before Iftaar, or after breaking the fast? Each timing has its own advantages and challenges, and the right choice depends on personal energy levels and fitness goals.
To help you make the right decision, we got in touch with Dr Akhilesh Yadav, Associate Director of Orthopedics and Joint Replacement at Max Hospital Vaishali, who shared his insights on the best workout strategies during Ramadan.

Exercising Before Suhoor: A Fresh Start to the Day

Some prefer to exercise before Suhoor in the early hours before the Fajr prayer. Since the body is well-rested after sleep, a light workout at this time can boost metabolism and provide energy for the day ahead. Dr Yadav suggests, "If you choose to work out before Suhoor, keep it light. Focus on stretching, yoga, or a gentle walk. Avoid intense training as your body has been fasting overnight."
Pros:
    The body is refreshed after sleep, making it easier to exercise.
  • Allows for hydration and a nutritious meal immediately after working out.
  • Good for light exercises like stretching, yoga, or a short walk.
    • Cons:
      Waking up earlier than Suhoor can be difficult and lead to sleep deprivation.
  • Energy levels may be low, making high-intensity workouts challenging.

    • Exercising Before Iftaar: Maximize Fat Burn

    Many fitness enthusiasts opt for a workout session 30 to 60 minutes before Iftaar. Since the body has been fasting for several hours, it starts burning stored fat for energy, making this an ideal time for fat loss.
    Pros:
      Helps in burning fat effectively.
  • You can eat and rehydrate immediately after working out.
  • Good for low to moderate-intensity exercises like brisk walking or light cardio.
    • Cons:
      Risk of dehydration as you cannot drink water before Iftaar.
  • Energy levels may be at their lowest, making intense workouts difficult.
    • Dr Yadav explains, "Exercising before Iftaar can be beneficial for weight loss, but avoid high-intensity workouts. Stick to moderate cardio or bodyweight exercises to prevent exhaustion and dizziness."

    Exercising After Iftaar: The Most Popular ChoiceMost people prefer working out after Iftaar, about 1 to 2 hours after eating. At this time, the body is rehydrated and refuelled, making it easier to perform strength training or high-intensity workouts. Dr Yadav advises, "For those focusing on muscle gain, post-Iftaar workouts are the best option. Allow at least an hour for digestion before starting your session to avoid stomach discomfort."
    Pros:
      Higher energy levels make strength training and intense workouts possible.
  • The body is hydrated, reducing the risk of dehydration.
  • Best for muscle-building and high-intensity exercises.
    • Cons:
      Exercising too soon after eating can cause discomfort and digestive issues.
  • Late-night workouts might interfere with Taraweeh prayer or sleep schedules.

    • So, What’s the Best Workout Timing for You?

    The ideal workout time depends on your fitness goals and daily routine:
      For fat loss: Pre-Iftaar workouts are effective.
  • For light training: Pre-Suhoor workouts are suitable.
  • For muscle building and high-intensity training: Post-Iftaar is best.

    • Tips to Stay Fit While Fasting

      Hydration is Key: Drink plenty of water between Iftaar and Suhoor to stay hydrated.
  • Eat a Balanced Diet: Include protein, healthy fats, and complex carbs in your meals.
  • Listen to Your Body: If you feel dizzy or fatigued, opt for lighter exercises.
  • Prioritize Rest: Getting enough sleep is crucial for maintaining energy levels.
    • Exercising during Ramadan is possible with the right approach. Whether you prefer working out before Suhoor, before Iftaar, or after Iftaar, choose a routine that aligns with your energy levels and fitness goals. As Dr Yadav explains, "Your priority should be maintaining overall well-being and balancing fitness with spiritual commitment." By following a structured plan, you can stay active and healthy throughout the holy month.
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