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<\/p>\nRabia Mayet | rabiamayet@radioislam.co.za<\/p>\n
12 March 2026<\/p>\n
5-minute read<\/p>\n
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Already over halfway through the blessed month of Ramadhaan, while our spiritual focus remains strong, many of us may be feeling the physical effects of fasting. Energy levels dip, routines shift, and staying active can feel more challenging than it did at the start of the month.<\/p>\n
Aqeela Chouglay, a qualified bio-kineticist with a background in sport psychology and scientifically guided exercise prescription, helps individuals train safely and effectively. Aqeela says that her interest in biokinetics stemmed from wanting to know how the mind and body work together. With an aim to always help others, she understands the unique challenge of balancing energy levels while fasting with staying active, and advocates for listening to your body and being mindful because \u201cyou only know what you can manage.\u201d<\/p>\n
During the first few days of Ramadhaan, the body goes through natural adjustments, with blood sugar dropping and stored glycogen being used for energy. After the first week, focus shifts to repair and recovery, and the fasting person will feel improved mental clarity and higher energy levels. During the last period of the month, healing work on the immune system is completed and one feels better emotional balance.<\/p>\n
Many people are unsure whether they should exercise while fasting. From a scientific perspective, it is safe to train during Ramadhaan, but there are factors that should be considered. Those with comorbidities or chronic illnesses should check with their healthcare practitioners first before starting a fitness regime. Water level intake and foods for energy during sehri and iftaar is important. Environmental conditions help to maintain hydration levels, so exercise in a cool, well-ventilated place. Stick to moderate activities to maintain fitness during Ramadhaan.<\/p>\n
More women are now sitting in salaah due to lower limb stiffness and weakness. While most do want to be able to stand for salaah, they are unable to and feel guilty about it. Exercise rehabilitation helps with mobility and strength. Aqeela says that we need to incorporate exercises so that we don\u2019t become stiff and suffer from muscle spasms. It is also important to include strength training to reduce muscle and joint pain, as many older women are prone to osteoporosis and osteoarthritis.<\/p>\n
Movement is important. People should reduce the intensity of their workouts during Ramadhaan. Light exercises like walking, light jogging, mobility and stretching help to reduce muscle spasm and strain that stem from sitting for long periods. Gentle strength training or body weight training without weights is also advised as is Pilates, which is a light intensity strength workout. The safest and most effective time to work out during Ramadhaan:<\/p>\n
\u201cExercise is medicine,\u201d Aqeela believes, and in Ramadhaan, it does help to boost energy levels, especially lighter intensity ones, but busy schedules and longer fasts require rest in between.<\/p>\n
Dehydration is another major concern while fasting. Aqeela says that people can protect their bodies and recover properly between iftar and suhoor by drinking at least 8 glasses of water and eating high water content foods like fruits, soups, herbal teas and broths. Eating a balanced meal with carbs and proteins also helps and cutting down on fried and sugary foods that affect the body. As a bio-kineticist, Aqeela believes that when you feel pain, you need to listen to your body, you cannot just push on when you are in need of rest or hydration. If you are tired or experiencing pain, pay attention to your body.<\/p>\n
Many people aim to lose weight in Ramadan. While fasting alone is enough for healthy weight loss for some, it should be done in conjunction with moderate exercise and structured, balanced nutrition with portion control. Individuals can maintain muscle mass and strength during Ramadan without overexerting themselves by ensuring adequate nutrition and fitness.<\/p>\n
Warning signs should someone look out for that indicate they should stop exercising while fasting include severe fatigue or weakness, nausea, headaches, dizziness, confusion and difficulty in concentrating.<\/p>\n
Fasting recuperates the body from the inside, so adding in exercises completes the picture on the outside. During Ramadhaan, it is essential to adjust exercise intensity and focus on maintaining health instead of pushing for peak performance. \u201cIf you were training before Ramadhaan, you can do it in Ramadhaan.\u201d Incorporate ibaadah with lighter exercises and be physically mindful, says Aqeela.<\/p>\n
Aqeela\u2019s advice for those who want to be more involved in ibaadah in the last 10 days is to focus on mobility and stretching exercises in small amounts regularly. An impetus to keep working out is the fact that a strong believer is better than a weak one.<\/p>\n