Cik Manggis:

Set broad goals for the month. I post my goals up on the wall so I can always see them and stay motivated every day.

The main thing is to find the best time to work out that suits you. This may sound impractical, but I love getting up a little earlier in the morning to fit in a workout session before sahur (the pre-dawn meal). Morning workouts really help to give me more energy throughout the day. Alternatively, we can always push ourselves a little more in the evening (before sunset), knowing that we’ll be breaking fast soon.

Also avoid overeating – eat small portions for sahur but opt for foods rich in vitamins and protein to help keep you energetic throughout the day.

Change the type of exercises you do too. During this time, I love to focus more on breath training, meditation, balance and flexibility. For a good sweat, I just do body weight training.

Ain Ramli:

Choose a training routine with a lower to moderate intensity, as compared to your usual routine, that is. However, if your fitness level permits, feel free to challenge yourself. Strength training is necessary, though, as it prevents muscle loss, so it’s imperative to still include it.

Never skip sahur. The most ideal food to opt for are those that digest slowly so you can feel fuller for longer, and the energy you get lasts longer too. Don’t forget your greens and fruits!

Eating healthy and eating enough is key. Food equals energy, so it’s essential to focus on calorie dense foods to get the most out of your feeding window. Many people gain weight during Ramadan because they consume food that is high in sugar and fats. Moderation is key, so one seri muka or tepung pelita cake is of course fine – just not the whole packet.

With regards to water intake, since we’re not permitted to drink water while fasting, we can become dehydrated. Minimise this by strategically planning your water intake during sahur, iftar (the evening meal) and two hours before you sleep.

Nana Al Haleq:

When it comes to working out during Ramadan, the key to staying active is to pick a time that best fits your schedule. Some prefer to exercise before sahur and iftar. Others prefer to do it at night after terawikh evening prayer. Here are my tips for each …

If your preferred time to workout is before sahur, have a high-calorie, nutrient-dense meal during iftar and avoid high sugar and sodium meals. Meals or drinks that are high in sugar will increase cravings and hunger during the day, while high sodium meals will make you feel thirsty faster.

If around 45 minutes before iftar, keep your workout short and sweet (30 to 45 minutes) with a light to moderate intensity level. Strength training with a longer rest (1 to 2 minutes) in between sets is recommended instead of HIIT, Tabata or intense cardio-based workouts. This will allow your body to recover in between sets and prevent you from feeling thirsty.

Then break your fast with a good source of carbs that won’t cause a spike in your blood sugar levels. Red or brown rice and grains are good options. It’s also a good idea to avoid or limit your intake of dishes with refined carbs or sugar, as those will make you bloat and feel sluggish. Eating good protein (free-range chicken, grass-fed beef, fish) will help fuel and repair your muscles, ensuring you’ll feel fuller for longer too.

If you’re aiming to exercise after terawikh, be sure to end your workout session at least an hour before bedtime. Avoid vigorous training such as high-intensity interval training. Moderate intensity training helps people fall asleep faster and spend more time in deep sleep. Set a regular bedtime and adopt a relaxing bedtime routine; a gentle yoga flow is perfect for keeping you active and healthy during Ramadan.

Are there any apps you recommend for staying fit and healthy during this period?

Cik Manggis: Rather than third-party apps, Apple’s Activity Rings and Workout app do so much for me already. The Activity Rings help me keep track of my weekly personal goals effectively, while the Workout app recognises a wide range of workouts. I use it even when I dance or skate!

Ain Ramli: I have a few favourites! First, the 7 Minute Workout app – no equipment needed. You just need to spare a few minutes, which is especially relevant during Ramadan. A short workout time is enough to make you feel more productive during the day.

I also like WaterMinder. It keeps track of my water consumption based on my body weight, which is crucial during Ramadan to avoid dehydration. I love how it has an app on the Apple Watch, so it’s super convenient.

Finally, Lifesum is also great. This app helps me keep my nutrition in check with sustainable steps, so I can make better food choices and reach my health goals.

What is your fitness routine during Ramadan like, and how is it different from your usual routine?

Cik Manggis: During Ramadan I decrease my workout intensity and lower my exercise goal. This is because I’m not focusing on the scales and progress. It’s more about maintaining my current fitness level and staying as healthy as possible.

Ain Ramli: For me, it’s all about maintaining muscles rather than gaining. Since we’re already in a calorie deficit, it’s easier to maintain than gain muscles. I strategise my workout in deficit to burn fat percentage and focus on mass muscle gain once it’s post-Ramadan. During Ramadan, I try to train near buka puasa (evening meal) time, so I’ll be able to rejuvenate and replenish my body immediately. And training time would be around 30 to 45 minutes, with a focus on heavy compound movements (strength) that hit every muscle effectively and quickly.

Nana Al Haleq: I would usually train at noon as that’s when my energy levels are at their peak, but during Ramadan, my fitness routine would look something more like this:

On alternate days, I train 45 minutes before iftar as I find this timing fits perfectly in my schedule. Instead of a solid one-hour workout, I would only spend around 30-45 minutes on moderate-intensity strength training, with a 1 to 2 minute resting period between sets.

On the days I don’t do strength training, I dedicate 20 minutes to a mindfulness-based yoga session. I do this two hours before bedtime to help me de-stress, relax and heal my body.

This article originally appeared on Buro Malaysia.

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