"Expert Tips for Exercising During Ramadan: Timing, Duration, and Intensity Explained by Sports Scientist"

As the holy month of Ramadan begins, many fitness enthusiasts and athletes seek guidance on maintaining their physical activity while fasting. Dr. Mohammad Shariatzadeh, a faculty member at the Sports Science Research Institute of Iran, has shared valuable insights on how to exercise effectively during this period, emphasizing the importance of proper timing, duration, and intensity.

Dr. Shariatzadeh highlighted that exercising during Ramadan is not only beneficial but can also help maintain physical fitness if done correctly. He identified the optimal time for workouts as 1 to 2 hours after Iftar (the evening meal that breaks the fast). “At this time, the body has replenished its energy and hydration levels, making it more prepared for physical activity,” he explained.

Regarding the duration of exercise, Dr. Shariatzadeh recommended that professional athletes limit their sessions to 45–60 minutes, while semi-professional and recreational exercisers should aim for 30–45 minutes of light to moderate activity. He cautioned against prolonged or high-intensity workouts during fasting hours, as they could lead to dehydration and fatigue.

In terms of intensity, the sports scientist advised opting for light to moderate exercises such as walking, light cycling, and stretching during Ramadan. High-intensity workouts, he suggested, should be reserved for after Iftar when the body is better equipped to handle the strain.

Dr. Shariatzadeh also stressed the importance of proper nutrition, adequate hydration between Iftar and Suhoor (the pre-dawn meal), and maintaining a regular sleep schedule. “Consistency in exercise is more important than intensity during Ramadan. Individuals should adopt a balanced approach to avoid weakness or a decline in performance,” he added.

These expert recommendations provide a practical framework for staying active during Ramadan, ensuring that individuals can maintain their fitness routines without compromising their health or spiritual practices. By following these guidelines, athletes and fitness enthusiasts can make the most of this sacred month while keeping their bodies strong and energized.