Dr. Shihab Ad-Din bin Ahmed Al-Riyami
Volleyball Coach at the Deanship of Student Affairs, and Internationally Accredited Trainer
Fasting in Ramadan provides a unique physiological state Muslims experience, as it extends between 12 and 16 hours each day for a full month. During this period, many raise an important question: does sport conflict with fasting? From my professional experience in sports training, I affirm that engaging in physical activity during Ramadan is not only possible, but necessary, provided it is undertaken according to well-considered scientific principles.
It is important first to distinguish between physical activity and sports training. Physical activity includes any movement a person performs in daily life, whether related to work or lifestyle, through which energy is expended. Sports training, however, is an organised and regulated process that relies on specific training loads, clearly defined technical objectives, and a structured timetable aimed at developing performance and elevating physical capacity. In both cases, body composition must be taken into account, including lean body mass, body mass index (BMI), and body fat percentage, as these indicators influence how the body responds to training, particularly under fasting conditions.
Physical fitness is built upon fundamental components, including strength, endurance, flexibility, agility, speed, power, and coordination. To achieve balance among these elements, there are various training methods, most notably aerobic training, resistance training, high-intensity interval training (HIIT), in addition to certain forms of aquatic training.
Aerobic exercise plays a pivotal role in improving the efficiency of the cardiovascular and respiratory systems. It contributes to lowering blood pressure, stimulating circulation, regulating blood glucose levels, and strengthening the immune system. It also has positive effects on the brain by promoting neural cell growth, reducing stress, and enhancing concentration. From a skeletal perspective, aerobic training helps maintain bone density and reduces the risk of osteoporosis. Resistance training, on the other hand, is essential for preserving muscle mass, improving posture, and strengthening tendons and ligaments. It also supports weight management and enhances the body’s efficiency in burning calories.
During Ramadan, the body undergoes noticeable biological changes as a result of altered sleep patterns, meal timings, and circadian rhythm. These changes may affect body weight, energy levels, and even cognitive performance. Nevertheless, research indicates that engaging in structured physical activity during Ramadan helps stimulate vital systems and maintain functional stability.
Recent studies suggest that training three times per week does not negatively affect body mass, provided that nutrition and fluid intake are properly regulated. Professional athletes, however, are advised to prepare their bodies for the Ramadan training schedule two to four weeks prior to the start of the month. Contemporary scientific research also recommends exercising at least three hours after the main evening meal (iftar), while ensuring adequate fluid intake to prevent dehydration. Individuals are also recommended to workout approximately 45 to 60 minutes before iftar, focusing on light aerobic and low-intensity interval exercises, whether in swimming pools or outdoor facilities. Such training plays a significant role in maintaining physiological balance, reducing excess body fat, supporting healthy weight loss, and enhancing the efficiency of the body’s vital systems. High-intensity workouts should be avoided during fasting hours, as they may disrupt fluid balance and increase the risk of fatigue and dehydration.
It is equally important to pay close attention to the signals the body provides. Should unusual fatigue or pain occur, medical advice should be sought promptly.
In conclusion, fasting does not conflict with sport. Rather, it presents an opportunity to reorganise one’s lifestyle, strengthen discipline, and build a balanced health culture based on moderation and scientific planning. Achieving harmony between training, nutrition, sleep, and hydration is the true key to maintaining both health and performance throughout the holy month.