Dubai: Fasting during the month of Ramadan is no excuse to be a couch potato.

Despite feeling sleepy and sluggish during fasting hours, following a light and moderate exercise routine is necessary to keep the body active throughout the month.

Gulf News talked to doctors and fitness experts who agreed that the late evening hours after iftar is the best time to exercise.

The key is to eat light for iftar before exercising at around 9pm, followed by a nutritious meal with proteins and lots of liquids, said Dr Chandy George, Consultant at Balance Wellbeing 360.

While exercising during the early morning hours elevates energy levels for the rest of the day, the same exercise routine should not be carried out during the 15-hour fasting cycle in Ramadan.

“Avoid both early morning workouts — as the body is already tired after the day’s fasting — and working out during fasting hours as this will lead to muscle breakdown and increased dehydration,” explained Dr George.

He pointed out that fat is the main metabolic fuel for a person who is fasting. However, burning fat should not be the role of exercise during this month. “Your main focus during Ramadan should be on maximising your metabolism, as fasting will slow your metabolism down, and staying active.”

During a fast, a person’s sugar levels are also usually low and can result in a lack of concentration and energy. Therefore, it is advised to plan a 30-minute exercise routine about an hour and a half after a light iftar, said Dr George. Additional attention to maintaining adequate nutrition and hydration is also a priority when fasting. “It is not advisable to embark on an exercise programme that requires one to be mentally alert like cycling outdoors or working heavy weights,” he said. Ideal workout options can include the treadmill or stationary cycle and light weights.

“Swimming is another option that can benefit the body without placing undue strain on it, and yoga, tai chi and Pilates are also effective as they focus not just on the body but also give you the time and space to focus on your mind,” said Dr George.

Spending a lot of his time every day training people at the gym, Dunn Paolo Lantingin, a personal fitness trainer at Fitness 360, told Gulf News that the type and duration of exercise during Ramadan differs from person to person.

“It all depends on how many hours of rest a person gets, and their nutrition intake,” he said.

Lantingin, who has been a trainer for eight years, explained that a person who is fasting but is maintaining a healthy and nutritious diet and is getting at least eight hours of sleep would be able to carry out a high-intensity workout session. “It all depends on the person, their goals and their eating patterns but the most important thing to remember is to keep active during Ramadan even if it’s through walking or using the treadmill.”

Lantingin also added that while there are no exercises specific to Ramadan, a person should engage in some sort of workout at least three to four times a week.