My Personal Tips on staying HEALTHY AND FIT during RAMADAN.

As a Muslim personal trainer and fitness enthusiast, I know the struggle of staying healthy and fit during Ramadan. Fasting during this holy month means refraining from food, water, and even chewing gum from dawn until dusk. Despite these limitations, it is still possible to maintain a healthy and active lifestyle during this time. In this article, I will share my personal tips on how to stay healthy and fit during Ramadan.

Exercise In Ramadan

First and foremost, it is important to maintain an exercise routine of some sort. Even if you reduce the intensity, keeping your body active will help you stay on track with your fitness goals. Many people worry about losing muscle mass or gaining weight during Ramadan. However, it is important to prioritize your health and not worry too much about these concerns. Yes, you may lose a bit of muscle mass, but as long as you are consistent with your exercise routine and eat well, you will remain healthy on the inside.

When it comes to timing your workouts, it is important to listen to your body. Every person responds differently to fasting, so it is important to do what feels right for you. Personally, I like to take a walk or hike in the morning and do strength training just before iftar. I use my fitness app with workouts specifically designed for Ramadan. These workouts are based on scientifically-proven high-intensity and strength training moves designed to help you burn fat and strengthen your body at the same time. They only take 28 minutes per session, which is perfect for this busy month. You will find my app in the app stores.

For most people, I would recommend training at a lower intensity just before iftar or doing something like a brisk walk. If you want to continue with higher intensity workouts, try breaking your fast on something light like coconut water and dates beforehand. Heavy weight training is usually best saved for before suhoor or after iftar so that you can refuel adequately.

What To Eat

In terms of nutrition, it is important to focus on protein-rich foods during Ramadan. Protein is essential for building and maintaining muscle mass, so be sure to consume adequate amounts of protein during this time. Good sources of protein include lean meats, poultry, fish, eggs, beans, lentils, nuts, and seeds. Additionally, complex carbohydrates provide sustained energy, which is important during Ramadan when you will be fasting for long periods. Good sources of complex carbohydrates include whole grains, fruits, vegetables, and legumes.

Staying hydrated is also crucial during Ramadan. Be sure to drink plenty of water during non-fasting hours, and consider consuming foods with high water content such as fruits and vegetables. I usually limit tea and coffee to one or two cups day and I make sure I use great quality coffee beans. It is important to avoid high-sugar and high-fat foods, as these can lead to weight gain and may not provide the sustained energy your body needs during Ramadan. Also, avoid overeating to try and compensate for lost calories in the day. Take your time and don’t eat more than what you would on a normal day outside of Ramadan.


Finally, it is important to take care of your overall health during Ramadan. I personally take a multivitamin, magnesium, omegas, and probiotics. I also take a few other supplements that are helpful for endometriosis, which I take all year long and do not make any changes to during Ramadan.

All of these tips can be found in my RamadanFit Eating plan, which is based on the principle “Trust the creator, not the creation”. This concept emphasizes a close-to-the-ground, natural foods approach that is both healthy and delicious. Through years of experience and meticulous planning, I have transformed the standard Ramadan diet and activities to one that will keep you active, motivated, and eating healthy meals for sehri and iftar that are tasty, colorful, and nutritious.

Finally, it’s important to remember that the goal of Ramadan is not to lose weight or gain muscle mass, but rather to focus on spiritual growth and self-improvement. By taking care of your body and staying healthy during this month, you can better focus on your spiritual journey and reap the benefits of a healthy, fit lifestyle all year round.

In conclusion, maintaining a healthy and fit lifestyle during Ramadan requires some planning and flexibility. By following a balanced eating plan, adjusting your exercise routine, and prioritizing your health and well-being, you can stay active and motivated throughout the month. Remember to listen to your body.

Wishing you a blessed Ramadan. If you have any questions or topics you would like me to cover send me a shout below or email me.

Planks and kisses


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