How to exercise in Ramadan? How should fasting people exercise?

With the arrival of the blessed month of Ramadan, one of the issues that many people suffer from is gaining weight as a result of uncontrolled eating at iftar. In order not to gain weight for 30 days while fasting, questions are being researched on the internet during Ramadan. So, is it okay to do sports while fasting? Here is the answer to the questions of whether to exercise in Ramadan and more…

According to studies, fasting has numerous benefits for human health. Fasting, which stands out especially by cleansing the body from toxins, also facilitates weight loss. Experts state that it is possible to prevent the slowdown of metabolism and to fast without gaining weight with the right diet and the right exercises in Ramadan. So what kind of exercises should you do during Ramadan? Here are the answers:


– Can do indoor exercises during Ramadan (Plank, weightless squat, etc.)

-Can do Pilates

-Can ride a bike

You can take a slow-paced walk.

Experts warn that if you experience a possible heart palpitation, nausea, chest pain or difficulty breathing while exercising, you should stop exercising immediately.

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how to exercise in ramadan


  • On the days you fast, you can start slowly by trying small exercises every day until your body gets used to it.
  • Since you will lose fluid while exercising, you should never increase the dose of exercise. Because the sugar stored in your liver and muscles decreases and increases the water lost through sweat.
  • Another detail you should pay attention to is to avoid sweaty sports such as running; instead; is that you prefer low aerobic exercises such as pilates, reformer pilates, brisk walking or swimming.
  • In addition, it is very important to adjust by shortening the training times, increasing the rest times, reducing the number of sets and the weights you use while doing sports.
  • In this way, you can increase your body’s resistance by doing sports in a healthy and comfortable way every day without interruption.

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Can you exercise while fasting?


It is very important to consume at least 30 ml of water per kilogram of body weight in order to prevent fluid loss during the month of Ramadan, and to consume at least 500 ml of water from iftar to sports.

Take your fluid intake directly as water. Tea and coffee can never replace water.

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