Ramadan is a deeply meaningful time for Muslims across the UAE and the wider Arab world. For those who fast, it also brings significant physiological changes: altered sleep patterns, restricted food and fluid intake during daylight hours, and often a shift in daily routine. As a physiotherapist, I want to share some practical, evidence-informed guidance on how to stay physically active and protect your musculoskeletal health during this holy month.

How Fasting Affects Your Body and Movement

During the fasting hours, your body gradually depletes glycogen stores and becomes more reliant on fat as fuel. Hydration levels drop, which directly affects joint lubrication, muscle function, and connective tissue elasticity. Blood pressure can fluctuate, and many people report increased fatigue, particularly in the afternoon hours before Iftar.

These changes do not mean you should stop moving. But they do mean that how and when you exercise matters more than usual.

The Best Time to Exercise During Ramadan in the UAE

Given Dubai and the UAE's climate, even during the cooler months of Ramadan (when it falls in spring), timing your physical activity thoughtfully is important.

  • After Tarawih prayers: For many, this is the optimal window. Your body is hydrated and fuelled after Iftar, and the cooler late-night temperatures in the UAE make outdoor movement more comfortable.
  • Before Suhoor: A short, low-intensity walk or gentle mobility routine before the pre-dawn meal works well for those who prefer morning movement.
  • Avoid peak heat in the afternoon: This is when energy is lowest and dehydration risk is highest. Intense physical exertion in this window is not advisable.

Protecting Your Joints During Ramadan

Dehydration has a direct impact on synovial fluid, the lubricant inside your joints. When you are less hydrated, joints can feel stiffer and more prone to discomfort. Here is what I recommend:

  • Prioritise gentle, continuous movement over intense, jarring activities during fasting hours
  • Warm up more carefully than usual before any exercise, as muscles and tendons may be less pliable
  • Reduce the load and intensity of resistance training, particularly in the late afternoon
  • Give special attention to your knees, hips, and lower back, which bear the most load in everyday activities
  • Stretch gently after Iftar when your body is re-hydrated and joints are better lubricated
Ramadan is not a reason to stop caring for your body. It is an opportunity to move more mindfully and tune in to what your body genuinely needs each day.

Nutrition and Muscle Health

The window between Iftar and Suhoor is your opportunity to support your musculoskeletal system through nutrition. Adequate protein intake is especially important for maintaining muscle mass during a period of caloric restriction. Aim to include protein-rich foods at both Iftar and Suhoor. Dates, a traditional and nutritious Iftar food, provide quick-release carbohydrates that help restore glycogen levels rapidly.

Sleep and Recovery

Sleep disruption during Ramadan is common, as many people stay up later for Tarawih and community gatherings. Sleep is when your body repairs connective tissue and consolidates movement patterns. If you are exercising during Ramadan, protecting whatever sleep you can get is genuinely important for recovery.

Listen to Your Body

There is no universal prescription for exercise during Ramadan. Some people find their energy adapts beautifully after the first week. Others find low-intensity movement and stretching is all that feels right. Both are valid. What matters is that you keep your body moving in some form, stay attentive to how you feel, and do not push through dizziness, significant fatigue, or joint pain.

If you have specific concerns about managing a physical condition or injury during Ramadan, I would encourage you to book a consultation with Dr. Smruti Rathod for personalised guidance.