By Mohamed Saad, Exercise Physiologist
Staying active during Ramadan is essential for overall well-being. Although fasting changes eating, hydration, and sleep patterns, regular physical activity remains important, especially with Ramadan 2026 falling in the middle of Australia’s summer.
With thoughtful planning, movement can safely complement fasting and support both physical and spiritual health.
Physical activity remains vital for many reasons. Exercise & Sports Science Australia (ESSA) and the Australian Physical Activity Guidelines emphasise its lifelong benefits for cardiovascular fitness, muscle strength, mental wellbeing, and metabolic health.
Yet many people unintentionally reduce their activity during Ramadan, which can lead to stiffness, fatigue, and a decline in conditioning.
Maintaining light to moderate activity helps preserve the aforementioned benefits and long-term healthy habits.
Because fasting limits access to fluids and fuel during daylight hours, exercise intensity and timing should be adjusted.
Safe and adaptable exercising options may include walking, cycling, swimming, gym-based resistance training, and mobility exercises.
While the ideal time to exercise varies between individuals, it is commonly recommended to schedule activity just before iftar, allowing for immediate hydration afterwards, or 2–3 hours after iftar once energy and fluid stores have been replenished.
Shorter sessions, lower intensity, and longer recovery periods are sensible strategies.
With Ramadan also occurring during Australia’s summer, heat management becomes especially important, as high temperatures increase the risk of dehydration and heat-related illness.
Helpful strategies include:
- Exercising indoors or in shaded areas
- Avoiding peak heat times
- Wearing light, breathable clothing
- Prioritising hydration between iftar and suhoor
- Reducing intensity on particularly hot days
Exercise recommendations should always reflect individual health status. For adults without medical conditions, Ramadan is an excellent time to maintain rather than improve fitness.
ESSA recommends a mix of aerobic and resistance training, which during Ramadan might include brisk walking after iftar, light to moderate strength training at home or in the gym, or swimming and cycling at a comfortable pace.
Consistency, good technique, and adequate recovery remain key.
For adults living with chronic conditions such as diabetes, cardiovascular disease, or joint problems, exercise continues to offer significant benefits but requires additional care.
Adjusting intensity, duration, and timing helps minimise risk.
Exercising after iftar, monitoring symptoms closely, and avoiding prolonged or strenuous sessions while fasting are strongly advised.
Seeking guidance from an Accredited Exercise Physiologist can ensure activity is safe, personalised, and effective.
Ramadan is not a time to stop moving, it is a time to move wisely.
With thoughtful adjustments to exercise type, timing, and intensity, physical activity can safely support health, resilience, and spiritual focus throughout the holy month.
