Ramadan is not only the holiest month of the year for Muslims, it’s also a time of fasting, spiritual reflection, and self-improvement.

Managing physical activity and exercise during this period isn’t easy, especially when you are not eating and drinking. A survey by BMC Public Health found that 50% of fasting Muslims agreed their physical activity decreased drastically during the four weeks of Ramadan.

But with the right steps, it is possible to incorporate exercise into your schedule, while being careful not to overexert yourself. Here are some tips on how to do this.

1. Start slow and steady

For fitness aficionados, a common goal is to push yourself – to run one lap further, do more sit-ups, lift heavier weights. During Ramadan, however, you should lower your workout intensity, at least until your body adjusts to your fasting schedule.

This could look like doing fewer days of exercise, using lighter weights, or doing shorter workouts. Ease your body into its new routine and daily exercise during Ramadan will feel natural.

2. Pick your time

Your typical workout timings may need some adjustment, primarily to work around the fasting period and “buka puasa” timings. Consider working out in the evenings, about an hour before breaking fast, so you don’t have to wait too long before your meal. Plus, exercise is the best way to build an appetite!

If working out on an empty stomach isn’t for you, consider doing it at night, after you’ve broken fast. Or if you’re an early bird, try exercising before or after your pre-dawn meal – it would certainly be a great way to energise before starting the day.

3. A wholesome diet

While you might be surrounded by lots of rich and delicious food during Ramadan, it’s important to practise moderation and ensure your body is getting the nutrients it needs.

Focus on consuming protein-rich foods to help your body recover from your workouts and fasts. Chicken and beef are favourites but also consider fish such as tuna or salmon, and plants like black beans and lentils, which can pack a protein punch.

Limiting fatty or oily foods will also help to avoid that sluggish feeling when fasting – instead, load up on fibre-laden fruits or greens that will help you feel full and energised.

4. Try a new workout style

Your usual high-intensity activities and workouts may not be as accessible during Ramadan, depending on your energy levels while fasting. This is the perfect time to try something new that allows you to move your body differently.

Yoga, for example, is a great workout to build muscle strength while allowing you to relax at the same time. Alternatively, cycling and swimming are two lower-impact exercises you can perform at your own pace.

5. Listen to your body

Your body will tell you what you need – all you have to do is listen. While exercise will lead to better overall health, it’s important to note that your body needs time to adapt to new situations.

If you’re not at your fitness peak this Ramadan, don’t worry. There are plenty of ways for you to look after yourself without going over the limit, and it’s important for you to give your body the love it deserves this holy month.

This article was written by Yazid Ahmad from the mobile app Muslim Pro.