Changes in diet and daily routine during the fasting period inevitably affect physical activity as well. Not consuming food and liquids throughout the day alters the body’s energy balance, which raises several questions for people who exercise: Is it possible to work out while fasting? What is the most suitable time? Which types of exercises are considered safe?
To clarify these questions, we spoke with Saida Kerimova, Head of the Physiotherapy Department at the Central Customs Hospital.
— Ms. Saida, is it possible to exercise during the fasting period?
— Yes, it is possible to exercise while fasting. However, the main principles here are safety and proper planning. Since food and fluids are not consumed during the day, the body’s energy reserves decrease, the fluid balance changes, and metabolism works in a different mode. Therefore, continuing the same intense workouts as on regular days would not be appropriate.
If the goal is to stay healthy, maintain muscle tone, and preserve mobility, light to moderate physical activity is sufficient. The fasting period is more suitable for maintaining current physical condition rather than improving athletic performance.
— What is the most appropriate time for exercise?
— The most optimal time is 1–2 hours after iftar. By that time, the body has already received food and fluids, and energy levels have partially recovered. Moderate-intensity workouts can be performed during this period.
Another possible option is 30–60 minutes before iftar. However, only very light activities such as walking or stretching are recommended at this time. Exercising intensely while dehydrated may lead to low blood pressure and fatigue.
Heavy physical exertion during the hot and long daytime hours is strongly discouraged.
— Which types of exercise would you consider most suitable?
— During fasting, the following physical activities are considered safer and more effective: 20–30 minutes of light-paced walking, stretching exercises, Pilates or yoga, breathing exercises, and low-intensity home workout programs.
These activities help improve blood circulation, maintain muscle flexibility, and support overall mobility.
On the other hand, heavy weight training, high-intensity cardio, long-distance running, and endurance-demanding programs are not recommended during this period.
— What risks should people pay attention to while exercising during fasting?
— The main risks are dehydration and lack of energy. During exercise, sweating increases, which leads to greater fluid loss. This may result in dizziness, weakness, nausea, decreased concentration, and low blood pressure.
If symptoms such as severe fatigue, dizziness, blurred vision, rapid heartbeat, or muscle cramps occur during exercise, the activity should be stopped immediately. In such cases, it is important to rest and replenish fluids adequately during iftar.
— What would you recommend regarding nutrition and fluid intake?
— During iftar, it is advisable to avoid heavy and very fatty foods. A balanced diet that includes protein, complex carbohydrates, and vegetables is more beneficial. People who exercise should especially pay attention to drinking enough water and maintaining their mineral balance.
During suhoor, it is also recommended to choose foods rich in protein and fiber, as they help maintain energy levels and keep you feeling full for a longer time during the day.
— What would you like to say in conclusion?
— The fasting period is not only a time of spiritual reflection but also a period of physical discipline and self-regulation. Properly planned and balanced physical activity does not weaken the body; on the contrary, it helps maintain body tone and overall health. The most important thing is to listen to your body, consider its needs, and avoid overexertion. This approach helps protect health and makes the fasting period easier to manage.
Interview conducted by:
Dilara Zamanova
PR Specialist, Central Customs Hospital.
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