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Ramadan in UAE: When is the best time to exercise while fasting? Experts answer

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On February 26, 2025

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Many believe working out on an empty stomach before breaking fast is the most effective way to lose weight and stay fit. However, experts say the ideal time to exercise during Ramadan depends on factors like fitness level, goals, and how the body responds to fasting.

Emirati Hassan Al Ali, 30, a resident of Sharjah, exercises an hour before iftar, lifting weights for 30 minutes. “I go to the gym an hour before iftar, as there is no crowding.”

Al Ali consistently exercises to build muscle, usually at noon. “I choose to exercise before iftar because workouts during Ramadan are more exhausting due to dehydration, so I prefer to train an hour before breaking my fast to reduce fatigue.”

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Before iftar vs after iftar

Dr Bachar Aboubaker, an Orthopaedic Surgeon at International Modern Hospital, Dubai, explains that exercising before iftar can help burn fat, as the body relies on stored energy. However, it may lead to dehydration and fatigue, especially during long fasting hours.

He recommends light exercises such as walking, stretching, or low-intensity activities, ideally 30–60 minutes before Iftar, to allow for immediate hydration and nutrition afterwards.

Dr Aboubaker also highlights that exercising after iftar is ideal because the body is replenished with nutrients and fluids. “It is best to do high-intensity exercises, strength training, and endurance workouts after iftar,” he said. “The ideal time is 2–3 hours after eating, allowing proper digestion before physical activity.”

For those who prefer early morning workouts, exercising between suhoor and dawn ensures good hydration and energy from the pre-dawn meal. This time suits moderate exercises such as brisk walking, yoga, or light cardio. However, adjusting sleep schedules is essential to ensure adequate rest.

Ali Hassan Al-Nuaimi, a 39-year-old Emirati from Sharjah, exercises twice daily during Ramadan. “I do cardio—walking before Iftar—for about 45 to 60 minutes. Then, two hours after Iftar, I go to the gym for weightlifting.”

He works out at dawn regularly but adjusts his schedule during Ramadan. “I feel more fatigued after training, so I exercise one hour before iftar. For weightlifting, I have a healthy meal beforehand to sustain my energy.” His goal is to maintain his fitness level throughout Ramadan.

Dr Eyad Muhammad Fattouh, a Consultant Orthopedic Surgeon and Sports Medicine specialist at Saudi German Hospital, Ajman, advises that the best time to exercise is after iftar, ideally two hours after eating. This allows the body to replenish nutrients and fluids before physical exertion.”

He recommends low-intensity exercises such as light walking, cardio, and yoga while fasting, as high-intensity workouts may strain the heart.

Benefits of exercising in Ramadan

Exercising helps maintain muscle mass, particularly when paired with sufficient protein intake. Regular physical activity improves cardiovascular health, counteracting fasting-related stress on the heart. Fasting naturally reduces calorie intake, and exercise can enhance fat loss. “A proper workout routine also regulates sleep patterns, improving rest quality. Staying active boosts energy levels and enhances overall mood during Ramadan,” Dr Fattouh said.

Dr Fattouh emphasises that the best time to exercise varies with individual needs and schedules. However, he highlights the benefits of working out before dawn or early in the morning, as suhoor provides essential energy and hydration to sustain performance throughout the day.

He also pointed out that fasting naturally promotes weight loss due to reduced calorie intake, provided one maintains a balanced and nutritious diet. Exercising in Ramadan can also help regulate sleep patterns and improve overall well-being.

Experts’ recommendations for exercising during Ramadan:

To prevent dehydration, stay hydrated by drinking plenty of water between iftar and suhoor.
A balanced iftar and suhoor rich in protein, healthy fats, and complex carbohydrates provide sustained energy for workouts.
Light exercise before iftar is advised, while high-intensity workouts are best performed after iftar. Ensuring 6–8 hours of quality sleep supports recovery and maintains energy levels.
Listen to your body—if you experience dizziness or fatigue, it’s advisable to lower the intensity or reschedule your workout.