5 Easy Tips For You To Stay Fit And Healthy This Ramadan


Ili •  Apr 05, 2021

The holy month of Ramadan is a time for self-reflection and improving spiritual focus. It’s also a period where keeping our health in check is just as important! There are many ways to stay healthy during Ramadan and exercise happens to be one of them. 

With more than 12 hours of fasting, it can be challenging to find time to squeeze in a workout - especially if you’re tied up with work or busy preparing meals for your family. When you do find that short window of 10 to 15 minutes, it might seem impossible to get a decent exercise in. But don’t worry! We’re here to share 5 easy tips on how you can make the best of it and keep fit throughout Ramadan. Are you ready? Let’s jump right into it ?

P.S. The next time you’re grocery shopping for Ramadan essentials, don’t forget to pick up MARIGOLD HL Chocolate Milk and add it to your shopping cart. High in protein, it’s the perfect post-workout recovery drink, plus the milk helps with hydration too. Keep on reading to find out more!

1. Find the right time to workout 

Between carrying out daily tasks and fasting for a majority of the day, picking the right time to exercise can be tricky. Working out before sunset (90 minutes to be exact) is regarded as one of the most optimal times. It’s the cooler part of the day and you’ll be able to rehydrate with MARIGOLD HL Chocolate Milk almost immediately as it’s close to iftar. Just make sure not to push yourself too hard since you’ll be exercising on an empty stomach.    

If you’re more of an early riser, you can aim to workout an hour or two before sahur. That way, you’ll still have energy from the previous night’s meal. Once you’re done exercising, drink a glass of MARIGOLD HL Chocolate Milk for a dose of nutrients and energy to help you last through the fasting hours.

2. Include MARIGOLD HL Chocolate Milk as your post-workout recovery drink

Credit: MARIGOLD HL Milk SG 

Everyone needs a good post-workout drink. Whether your exercise lasts for ten minutes or half an hour, it’s important to replenish lost fluids and recover tired muscles. Water is a typical go-to option, but the good news is that it’s not the only thing you can drink after completing an exercise session! MARIGOLD HL Chocolate Milk makes for the perfect post-workout recovery drink. With the ability to repair muscle tissues, replenish energy and lost nutrients, you’ll be able to optimize your workout to the fullest ?


Did you know that MARIGOLD HL Chocolate Milk has a higher protein and calcium content compared to regular milk? That’s right! Combined with the fact that it also has 74% less fat, there’s no reason why this drink shouldn’t be your ideal beverage for post-workout. Not to mention, it contains a unique BonePlus formation with Vitamins K and D that helps with improving bone strength and calcium absorption. This naturally makes it a healthier choice - so on days that you feel like having something else besides water, give MARIGOLD HL Chocolate Milk a try instead.

3. Listen to your body and don’t overexert 

Before you put on your running shoes or gear up for a sweaty cardio session at home, ask yourself this: How am I feeling? More often than not, we tend to overlook this for the sake of maintaining a healthy regime, even during Ramadan. Listen to your body and decide what kind of workout you’re able to do, if at all. There’s no point overexerting yourself only for it to affect your ability to fast. You’ll only be shooting yourself in the foot by doing so! If you feel good and energized, go for an easy to mild cardio workout. If you’re feeling more tired than usual, a couple of stretching exercises will do. Otherwise, take a day off and jump back into your workout routine whenever you decide is best. 

It’s always important to optimize your workout and what better way to do it than with the help of MARIGOLD HL Milk whose tagline goes, ‘The Perfect Balance of Highs and Lows’ ? It offers everything you need in a post-workout recovery drink - from refuelling your body with proteins, carbohydrates and essential vitamins to replenishing nutrients.

4. Try various workouts

If you’re someone who exercises regularly, whether it’s at the gym, in the park or at home, you’ll find that sticking to the same workout routine can get dull pretty quickly. Doing the same exercise over and over again is not only tedious, but you run the risk of overworking the same group of muscles. Diversify your workout by throwing in activities you’ve never tried before. From Zumba and yoga to jumping ropes and kickboxing, pick one and go from there! For those who aren’t keen on completely switching things up, even just changing the order of your workout can be helpful.    

5. Get a workout buddy

When it comes to working out solo, it can be hard to stay motivated. Life happens and everyone is bound to have days where they feel a little demotivated. This is where having a workout buddy will help tremendously! By having someone there to exercise with, not only will you feel less lonely but it actually keeps you motivated throughout the workout and helps boost overall performance.  

P.S. All good things are meant to be shared, so tell your workout buddy to get themselves MARIGOLD HL Chocolate Milk as their post-workout recovery drink!

With these easy tips in hand, taking on a workout routine during Ramadan will be a breeze, and thanks to MARIGOLD HL Chocolate Milk, you’ll be able to make the best out of your exercises like never before ?

This article was brought to you by MARIGOLD HL Milk.