Fit In Ramadan.

As I write this blog, we are a few weeks away from the arrival of Ramadan—a blessed opportunity to reflect, renew, and reconnect. With the countdown underway, it’s the perfect time to focus on preparing our bodies to welcome this sacred month with strength and vitality.

Many of us, especially sisters (myself included!), have shared how challenging it can be to stay awake, energized, and focused during Ramadan—often accompanied by fatigue or discomfort like acute gastritis, especially in the first few days. But it doesn’t have to be this way.

Abu Huraira reported that the Messenger of Allah (peace and blessings be upon him) said:
“The strong believer is more beloved to Allah than the weak believer, though both have goodness. Be eager for what benefits you, seek help from Allah, and do not give up. If something happens to you, don’t say, ‘If only I had…’ Instead, say, ‘Allah has decreed what He wills,’ for ‘if only’ opens the door to Shaytan.” [1]

This beautiful hadith deeply moves me. It’s a reminder that striving for physical strength isn’t just about fitness—it’s a form of worship and preparation for something greater. I feel inspired to become stronger, not only for Ramadan but for all aspects of life.

So, let’s begin this journey together. I’m excited to share simple, effective steps we can take to boost our health, increase our energy, and inshaAllah, welcome Ramadan with a ready body and a heart full of purpose.

Moderate-intensity walking for at least 150 minutes a week.

We’re all aware of the many health benefits of regular exercise, including its role in preventing lifestyle-related conditions like diabetes and high blood pressure. One of the simplest and most effective forms of exercise is walking.

Research shows that walking enhances the heart’s ability to deliver oxygen to our muscles and helps our muscles use that oxygen more efficiently. The most beneficial form is moderate-intensity walking, which improves aerobic fitness and boosts endurance, allowing us to perform daily activities with less fatigue. Walking also supports weight management, improves flexibility, and enhances balance.

According to the American College of Sports Medicine, engaging in 250 minutes or more of exercise per week yields significant results. At the very least, we should aim for 30 minutes of walking a day, five days a week. This can be broken into three 10-minute sessions per day or done in one 30-minute session. InshaAllah, with consistency over 90 days, we’ll feel fitter, stronger, and more energetic—especially during Ramadan, enabling us to stay active for longer periods

10 minutes of strength exercise each day

To improve overall health and fitness, moderate-intensity exercise—like the ones previously mentioned—should be paired with strength training. It’s recommended to perform strength exercises 2 to 3 times a week, targeting the body’s major muscle groups. There are many free apps available that can help guide us through these exercises.

A simple routine of just ten minutes, including at least one set of six different strength exercises (with eight repetitions each), can, inshaAllah, help build muscle mass and increase strength. This will better prepare our bodies for physical activities during Ramadan. [3]

Eat in a small portion.

An adult’s stomach is roughly the size of a fist, but it can stretch up to 40 times its normal size to accommodate a large meal or a significant amount of liquid. The Prophet Muhammad (peace and blessings be upon him) wisely advised: “No human ever filled a vessel worse than the stomach. It is enough for the son of Adam to eat a few mouthfuls to keep him going. But if he must eat more, then let it be one-third for food, one-third for drink, and one-third for air.” [4]

Now is a great time to start reducing portion sizes at dinner. Doing so not only promotes better health but also helps condition the stomach for fasting during Ramadan and may prevent issues like acute gastritis.

Smart snack choices

I am a person who snacks a lot. I have a problem to remain alert if I am hungry. It is found that snacking is not all bad, but the choices for snacks matter.

Regarding snacks, we must be aware of the food we snack on and the snack timing and place. It requires a lot of discipline and self-reminder. We snack only when we get the hunger pang. We must only snack on healthy food such as vegetables, nuts, and fruits, avoid fast food or sugary snacks, snack in small portions, and avoid sitting in front of the TV, laptop, or mobile phone while snacking.

Later, we would realize that we do not need the snack time anyway. Drinking plain water would do when we feel the need to snack. InshaAllah, it will help us to prepare ourselves from the thought of food and snacks during fasting in Ramadan.

Finally, with these four simple points, we should not forget to make dua to Allah, asking for His help to make us persevere and discipline in the four mentioned tasks to prepare our body to be physically fit and healthy. Take these small steps; start today to prepare for the blessed month of Ramadan, fully energetic and healthy to do the ibadah in the sacred month. Let’s start now, bismillah. 

For more materials related to Ramadan, please click here.

Written by: Dr. Fadzidah Ariffin UmmuAbdullah