During the month of Ramadan, the last thing on a fasting Muslim’s mind is probably exercise. Helping to manage my family’s martial arts gym, I have witnessed firsthand the dwindling attendance rates of our Muslim clients of late. And that is understandable, given the long fasting hours without food or drink, the extra night prayers, and early pre-dawn meals before the fast begins – all of which contribute to fatigue. Yet, amidst the before dawn-to-dusk abstention from food and drink, maintaining an active lifestyle remains important for optimal health. Embracing healthy habits not only benefits individuals but ripples through families and communities, promoting wellbeing and strength across generations. The Prophet Muhammad, peace and blessings be upon him, once said:
“The strong believer is more beloved to Allah than the weak believer, but there is goodness in both. Be eager for what benefits you, seek help from Allah, and do not be frustrated….”
(Sahih Muslim)
While the primary focus of Ramadan fasting is spiritual elevation, its observance also presents an opportunity for Muslims to synergize their spiritual pursuits with health consciousness. Instead of turning away from physical exertion, it is better to be eager for its potential benefits along with all the good Ramadan fasting can offer. In this harmony between faith and fitness lies the potential for personal transformation and growth. When we feel like we are struggling, we can seek help from Allah and that is an act of worship in itself.
There are numerous rituals within Islam that concurrently serve as beneficial forms of exercise, but the first step is to firmly establish our intentions. It is crucial to recognize that, unlike trends like intermittent fasting or diet pills, abstaining from food and drink along with other acts of worship are not to be trivialized as mere diet fads. Islamic rituals are fundamental religious obligations, and their health benefits are part of the blessings Allah bestows on humanity. Thus, we begin our daily routines with the intention they serve – to worship Allah in the best manner. The Prophet, peace and blessings be upon him, said:
“Verily, deeds are only with intentions, and every person will have only what they intended…”
(Sahih Bukhari and Muslim)
There are plenty of exercises that become acts of worship with the right intention. Here is a list to motivate you to stay spiritually, mentally, and physically strong this Ramadan and beyond:
1. Walking
Walking is an excellent low-impact exercise that can be done outdoors while contemplating nature, or indoors on a treadmill. Muslims can incorporate walking into their routine while performing dhikr (remembrance of Allah), which not only benefits physical health but also spiritual well-being. The Prophet, peace and blessings be upon him, said:
“Every activity that does not contain the remembrance of Allah is falsehood and heedlessness, except for a man doing four things: Walking between two purposeful goals, grooming his horse, playing with his family, or teaching someone to swim.”
(Ahmad, Abu Dawud, Ibn Majah, and others)
2. Grappling or Other Martial Arts
I may be a little partial to martial arts, having practiced it myself for a short duration and being involved in managing a gym, but aside from the countless benefits of training, it can also be counted as an act of worship. Did you know that by practicing wrestling, jiu-jitsu, judo, or grappling you can revive a forgotten Sunnah?
It is known that the Prophet Muhammad, peace and blessings be upon him, and some of his companions used to practice wrestling. There is a story narrated by Muhammad ibn Ali ibn Rukaanah, who said:
“Verily Rukaanah wrestled the Prophet, and the Prophet, peace and blessings be upon him, took him down.”
(Abu Dawud)
Some scholars like Ibn Ishaq mentioned that Rukaanah was a strong wrestler that no one could overpower. After the Prophet, peace and blessings be upon him, challenged and defeated him, he embraced Islam.
Reviving the Sunnah of the Prophet Muhammad, peace and blessings be upon him, who encouraged physical activities like wrestling and grappling, can be a form of exercise and act of worship during Ramadan. It not only helps in building strength and agility but also fosters camaraderie and sportsmanship within the community. To avoid dehydration or exhaustion, it is best to engage in combat sports an hour or two before iftar time.
3. Archery
Archery is a fun sport that both men and women, young and old can enjoy, and it is an activity encouraged by the Prophet Muhammad, peace and blessings be upon him. He is reported to have advised:
“Practice archery and practice horse riding, and that you practice archery is more beloved to me than that you practice riding.”
(Sahih Muslim)
Following the example of the Prophet Muhammad, peace and blessings be upon him, and his companions, as well as the great heroes of Islam, Muslims can practice this sport during Ramadan. Archery requires focus, coordination, and physical strength, making it a beneficial form of exercise. Adding dhikr and sending salutations to the Prophet while shooting arrows can take worship to the next level. The Prophet, peace and blessings be upon him, said:
“Indeed, strength is in archery. Indeed, strength is in archery. Indeed, strength is in archery.” (Sahih Muslim)
4. Swimming
Swimming is a full-body workout that is gentle on the joints, making it an ideal exercise during Ramadan. No need to worry about water breaking the fast if we are not drinking! Muslims can incorporate swimming into their fitness routine to improve cardiovascular health and muscular endurance even during fasting. While swimming, one can recite dhikr or make the intention to follow the advice of the Prophet, peace and blessings be upon him, since is a highly encouraged practice according to the hadith mentioned in point number one.
5. Performing Extra Prayers
There is no better “exercise” than the units of Muslim prayer. Engaging in extra prayers such as the tarawih and Sunnah prayers during Ramadan not only serves as a form of worship but also involves physical movements similar to exercise or even yoga stretching. The rhythmic motions of bowing, prostrating, and standing aid in circulation, flexibility, and muscle toning.
6. Cleaning
Islam emphasizes the importance of cleanliness, and cleaning the house can serve as both physical activity and an act of worship. Tasks such as sweeping, mopping, and dusting involve bending, stretching, and lifting, all which engage the muscles of the arms and legs and burn calories. Want extra blessings? Take your cleaning to new heights by volunteering as part of the clean-up crew in the masjid during Ramadan. Participating in mosque cleaning activities, such as vacuuming the carpet or setting up tables, are virtuous deeds that provide physical exercise. It also helps in maintaining cleanliness in the house of Allah while engaging in movements like pushing, pulling, and bending. Add dhikr to your movements and you have just leveled up your worship.
7. Gardening
Gardening is a holistic exercise that combines physical, mental, and spiritual benefits. Muslims can cultivate gardens to produce fruits, herbs, and vegetables, following the tradition of utilizing the earth's resources responsibly. Gardening involves activities like digging, planting, and watering, which contribute to strength building and stress reduction. Spring months are the best time to plant tomatoes, cucumbers, peppers, and eggplants. Make the intention to give some of your homegrown produce to family, friends, and neighbors for even greater rewards. The Prophet, peace and blessings be upon him, said:
"There is none amongst the Muslims who plants a tree or sows seeds, and then a bird, or a person or an animal eats from it, but is regarded as a charitable gift for him."
(Sahih Bukhari)
The fusion of exercise and worship during Ramadan and beyond not only aids in the preservation of physical health but also epitomizes the harmony between Islamic practice and daily life. By integrating acts of worship with physical activities, Muslims not only strengthen their bodies but also enrich their spiritual connection with Allah. The examples listed can aid us in maintaining our physical health and in aligning our acts of worship with beneficial activities. Making every part of our daily routine transform into gratitude and obedience to Allah is the ultimate goal. When the intention for worship is present in every action, each stride, prayer, and movement can count as a good deed to benefit us in this life and the next, inshaAllah, God willing.
Wendy Díaz is a Puerto Rican Muslim writer, award-winning poet, translator, and mother of six (ages ranging from infant to teen). She is the co-founder of Hablamos Islam, a non-profit organization that produces educational resources about Islam in Spanish (hablamosislam.org). She has written, illustrated, and published over a dozen children’s books and currently lives with her family in Maryland. Follow Wendy Díaz on social media @authorwendydiaz and @hablamosislam.
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