Exercise During Ramadan Fasting
Who Should Exercise?
People with diabetes, heart disease, or obesity must exercise regularly for health.
When to Exercise:
❌ Avoid daytime workouts while fasting.
✅ Walk or exercise 1 hour after Iftar (evening).
Exercise Rules:
Do light exercise (30 minutes max).
Avoid afternoon physical exertion (low body water/glucose).
Wear loose cotton clothes to reduce sweating.
Hydration:
Drink water during and after Iftar.
After exercise, take mineral/salt-rich drinks.
Iftar Guide for Diabetic Patients
Avoid:
Sugary foods (jilapi, sherbet).
Fried foods (pakoras, samosas).
Eat This:
1. Break Fast With:
3 dates.
Coconut water, lemon-salt sherbet, or unsweetened yogurt drinks (ghol/lassi).
2. Healthy Options:
Raw/boiled chickpeas (not fried).
Cucumber-tomato salad with mint/ginger.
Sweet-sour fruit salad.
Main Meal:
Eat the same portion as lunch.
Replace rice with bread, oats, fruits, or yogurt.
Critical Reminder:
Never skip Sahur (pre-dawn meal).
5 Mistakes to Avoid
Exercising in the afternoon.
Eating fried/sugary Iftar items.
Skipping water between Iftar and Sahur.
Overexerting during workouts.
Ignoring dizziness or extreme thirst.
FAQs
Q: Can I exercise while fasting?
A: Yes, but only light exercise after Iftar.
Q: What drinks are safe at Iftar?
A: Coconut water, lemon-salt sherbet, or unsweetened yogurt drinks.
Q: Can I eat dates if I’m diabetic?
A: Yes, but limit to 3 dates and avoid other sugars.
