Top Activities to Stay Fit and Energized This Ramadan

With Ramadan just around the corner and the pleasant weather settling in, it’s the perfect opportunity to enjoy exercise and stay active while embracing the spirit of Ramadan!

Who says fasting can stop you from doing workouts or playing sports in Ramadan? You're good to go as long as you rest well, manage your water intake, and take the other necessary precautions. Dive into this ultimate guide to explore the top outdoor and indoor activities you can participate in, during this holy month!

Indoor Activities

Indoor sports would also be an ideal choice for sports in Ramadan, allowing you to control the environment and avoid heat.

Fitness

There are several fitness exercises that you can perform indoors. Not only would these indoor fitness routines help control the environment but they would also offer manageable intensity along with flexibility in scheduling. When it comes to physical activities during Ramadan, always focus on high-impact but short workouts to avoid fatigue. Some indoor fitness exercises you can go for are:

• Bodyweight exercises
• Yoga & Pilates
• Strength training

Regardless of where you are performing your exercises, always make sure to wear clothes that feel breathable and help you stay cool through your fitness session.

Racket Sports

Racket sports are games involving hitting a ball or shuttlecock back and forth over a net or within boundaries. Looking for a teamwork activity for Ramadan? These sports emphasize coordination and precision and can be played individually or in teams! Here are a few recommendations of what indoor racket sports to play during Ramadan:

• Table Tennis: Quick and fun workout for improving hand-eye coordination and reflexes. Ideal for short and energetic sessions making it perfect to play during Ramadan. 

• Badminton: offering a great cardiovascular workout, it's easy on the joints and perfect for both, social and solo play.

• Squash: A high-intensity racket sport that boosts cardiovascular fitness and is typically played in short but intense bursts.

When performing these games during fasting hours, always keep in mind to play short sessions with a satisfactory amount of rest.

Team Sports

Team sports involve cooperation between players to achieve a common goal, promoting teamwork, communication and strategy. These sports include Football as well as Basketball which can be played, both, outdoors and indoors.

• Indoor Football: A great way to improve coordination, cardiovascular health and teamwork. The best time to perform this sport during Ramadan would be post-iftar evenings or late-night sessions. 

• Indoor Basketball:  A fun activity to stay active while enhancing coordination and skill! Plenty of energy can be consumed while playing basketball which is why you should always remember to take breaks and hydrate frequently.

Water Sports

Water Sports like swimming, paddleboarding, and jet skiing offer a fun way to stay active during Ramadan, providing low-impact, full-body workouts that help keep you cool. The best times to enjoy these activities are early mornings or evenings, when temperatures are lower, allowing you to stay energized and hydrated. Check out some awesome spots for you to rock your swimming gear:

• Jumeirah Beach - Dubai: A popular spot for swimming, paddleboarding, and jet skiing that offers stunning views of the iconic Burj Al Arab! If you have access, you can also choose to enjoy playing tennis and padel at the Jumeirah Beach Hotel.
• Yas Marina - Abu Dhabi: A great place for jet skiing and wakeboarding offering a mix of both calm waters and scenic views!
• Water Adventure Parks - UAE: Check out locations like Atlantis Aquaventure, Yas Waterworld, Wild Wadi, Laguna Waterpark, and Hatta Wadi Hub that offer exciting water activities like slides, wave pools, lazy rivers, and many more for amusing water activities!

Outdoor Activities

Relax and elevate your mood as you go out and admire nature and its refreshing atmosphere.

Hiking

Take a peaceful break from your daily routines as you hike through the breathtaking views of the trail! Hiking is a great way to stay fit while enjoying nature. Not only does it boost cardiovascular health and build muscle mass, but it also helps prevent the risk of certain respiratory problems.

1-Day Hiking

If you're short on time, consider a one-day mountain trip or an open space for a manageable hike. Make sure to wear comfortable hiking clothes and shoes and carry along your hiking accessories in your backpack! Here are a few recommendations you can go for when opting for short hiking trips:

• Shawka Dam - Ras Al Khaimah: The best times to visit this 10km trail are September through June. The markers, checkpoints and shaded shelters make it easy for visitors to trek. 
• Wadi Sahem - Fujairah: great if you’re planning to hike on a rocky and 9.3km long trail. Most of the area is unshaded meaning you need to ensure you are hydrated enough if you visit during fasting hours. 
• Dubai Water Canal - Dubai: this is often considered a short, easy and peaceful route. The best times to visit this 7.4km trail are from November to April.

Camping

Camping is a great way to unwind especially during Ramadan days! Your experience can be a combination of both physical activity along with relaxation and reflection. For longer hiking trips, always bring along your camping essentials. These essentials include everything you need, not just tents and sleeping items, but also lights, kitchen items and camping furniture for that cozy and homely vibe for iftar and suhoor!

Some must-visit camping spots in the UAE:

• Qudra Lakes: Camp near the peaceful and captivating oasis setting with the chance to spot local wildlife! This space is perfect for setting up your iftar tent while embracing nature!
• Mleiha Desert: During the nights of Ramadan, experience an authentic desert iftar and suhoor under the magical star-filled skies. Engage in many fun Ramadan activities taking place in the middle of the desert.  
• Hatta: Camp amidst the stunning Hajar Mountains, enjoying cool air and breathtaking views.

Kayaking

Kayaking is an excellent full-body workout that engages your upper body, strengthens your core, and promotes mental relaxation. Paddling through calm waters helps build endurance and muscle tone while offering a peaceful escape. The best times for kayaking during Ramadan are early mornings or after Iftar to avoid the heat. Essential kayaking gear includes a comfortable life jacket, paddle, water shoes and sun protection to ensure a safe and fun experience on the water!

Some stunning places where you can kayak in the UAE include: 

• Hatta Dam - A very peaceful location surrounded by mountains, perfect for kayaking in calm and scenic waters.
• Khor Fakkan - A hidden gem in the UAE with clear waters making it perfect for kayaking and exploring coastal landscapes!
• Jumeirah Beach - Ideal for kayaking with beautiful modern views of the city’s skyline and the glamorous Burj Al Arab.

Staying active during Ramadan is not only possible but can be a rewarding way to maintain your fitness while embracing the spirit of the month! Whether you prefer outdoor adventures like hiking, kayaking, and water sports, or indoor activities such as racket sports, fitness routines, and team games, there are plenty of options in the UAE to stay energized and healthy. By balancing exercise with proper rest and hydration, you can enjoy a fulfilling Ramadan while keeping your body and mind in top shape!

Ramadan Sports & Fitness FAQs

How can I stay hydrated while doing outdoor activities during Ramadan? 

Drinking plenty of water during non-fasting hours (after Iftar and before Suhoor) is important. When engaging in outdoor activities during non-fasting hours, always bring water along and take breaks in shaded areas to avoid overexertion.

What type of fitness routine is best for Ramadan?

During Ramadan, focus on shorter, high-intensity workouts to maintain fitness without over-exhausting yourself. Workouts like bodyweight exercises, yoga, pilates, and HIIT are good options. Outdoor activities are great but should be scheduled when you’re properly hydrated.

Are there any special precautions I need to take when hiking or camping during Ramadan?

Be sure to choose moderate trails or camping spots that won't exhaust you. Always pack essentials such as water, food, first aid kit and rest regularly. The best time to go is either early morning or after Iftar.