Which knee exercises are safe to do while fasting?

Choosing exercises for fasting hours

Without food or water during the day, the aim is to keep the knee moving and the muscles switched on without draining energy or losing fluid. Exercises done lying or sitting, slowly and in short sets, fit well. Anything that raises your heart rate a lot, makes you sweat or involves impact is better moved to the evening.

A 10-minute routine for the afternoon

• 1. Quad sets: ten five-second holds on each leg
• 2. Heel slides: lying on your back, slide the heel towards your bottom and back, ten times
• 3. Straight leg raises: eight to ten each leg
• 4. Bridges: lift the hips by squeezing the buttocks, ten slow repetitions
• 5. Seated knee extensions: sitting on a chair, straighten one knee and hold for three seconds, ten each leg
• 6. Standing balance: on one leg, holding a counter, up to 30 seconds each side

Do this in a cool room, ideally in the hour or two before iftar so you can drink soon afterwards.

What to do after iftar

Wait one to two hours after the main meal, then consider:

• A 20 to 30 minute walk, perhaps after taraweeh or in an air-conditioned mall
• Stationary bike or swimming sessions
• Gym strengthening such as sit-to-stands, step-ups and leg presses at moderate weight

Drink steadily between iftar and suhoor rather than all at once, and include protein at both meals to support your muscles.

Safety while fasting

Stop exercising and rest if you feel dizzy, light-headed, unusually tired, have a headache or palpitations. People with diabetes, especially those using insulin or tablets that can cause low sugar, should agree an exercise plan with their doctor before Ramadan. Patients recovering from recent knee surgery should follow their surgeon's advice. Questions about whether fasting is appropriate in your situation can be discussed with a scholar, and the medical side with your doctor in Doha.