Apple Fitness+ Trainer Nez Dally Shares How You Can Stay Healthy And Fit During Ramadan
For Nez, Ramadan is about finding balance.
By Sukhbir Cheema — 17 Mar 2025, 04:30 PM
Ramadan is a time of spiritual growth, self-reflection, and community.
However, fasting from dawn to sunset also brings changes to daily routines, including fitness
Apple Fitness+ trainer Nez Dally understands these challenges firsthand and has tailored her workouts and habits to maintain movement while respecting the sacred month.
For Nez, Ramadan is about finding balance.
"I adjust my routine by modifying the time of day, volume, intensity, and load of my workouts," she said to SAYS.
Instead of high-intensity sessions, she opts for lower-impact exercises such as yoga, mindful cooldowns, and strength training with reduced resistance.
One of her key tools is the Apple Watch, which helps her track activity without overexerting herself
"Some people can still close their Activity rings without any adjustments, while others may want to change their Move, Exercise, or Stand goal to something more realistic for the month," she explained.
Apple Fitness+ offers flexibility, allowing users to select workouts that match their energy levels — whether it’s a Time to Walk episode, a gentle yoga session, or one of Nez’s specially designed kickboxing workouts for Ramadan.
Staying active is important, but so is recovery. Nez relies on the Activity app to monitor her all-day movement, ensuring she doesn’t become sedentary.
"Ramadan is about balance, so I set realistic fitness goals that allow me to stay active without pushing too hard."
To maintain energy levels, Nez also takes advantage of the Sleep app
"Recovery is important, so I use Apple Watch and the Sleep app to track my sleep, making sure I’m getting enough rest to support my body during this month."
Timing workouts during Ramadan requires careful planning.
"Personally, I find that pre-iftar can be a great time to work out since you know you’ll be able to refuel and rehydrate soon after," Nez explained.
While mornings can be more challenging due to lower energy levels, some people find success training early in the day.
Rather than striving for new personal bests, she focuses on maintenance.
"Lower-intensity workouts like bodyweight exercises, yoga, or mindful cooldowns help maintain strength and flexibility without putting too much strain on the body. If I’m feeling good, I’ll modify my usual strength training by reducing the weight, duration or overall volume."
To help users stay active throughout the month, Nez has created a series of kickboxing workouts on Apple Fitness+
"We aim to make Fitness+ the most welcoming and inclusive service on the planet, so we always include a modification in every workout. Whether you want to go all in or take a gentler approach, you can choose what feels right for you."
Each workout follows a theme inspired by Ramadan, such as community, teamwork, and self-reflection.
"The goal is to inspire people to keep moving while drawing strength from the discipline and dedication of this month. I want people to feel energised, motivated, and connected."
As a role model for her daughters and her audience, Nez encourages people to be kind to themselves
"Ramadan is first and foremost a time for spiritual growth, so adjusting your fitness goals is completely okay. Instead of pushing for progress, think of maintenance as a win — any movement is beneficial, whether it’s a short walk, a light stretch, or a full workout."
She also highlighted the role of Apple Watch in supporting consistency.
"If you start a workout and need to stop halfway, that’s okay. Apple Watch is a great reminder that there are lots of ways to be active, and that not everything needs to be a long and tough workout. Your regular training routine will always be there, but Ramadan is a time to focus on spiritual gains just as much as physical ones."
Beyond fitness tracking, Apple Watch offers a range of features to support wellbeing throughout Ramadan:
Sleep App: With changes in sleep patterns due to late-night prayers and early sahur, tracking sleep helps users ensure they are getting enough rest to stay energised throughout the month.
Vitals App: This feature monitors key health metrics, such as heart and respiratory rates, helping users stay balanced and aware of their overall wellbeing.
Activity App: Encourages movement even on low-energy days by tracking steps, workouts, and reminders to stay active.
Cycle Tracking App: Helps users monitor changes in their menstrual cycle due to fasting, ensuring they can plan ahead and maintain their health.
Mindfulness App: Encourages moments of self-reflection and gratitude with guided breathing exercises, aligning with the spiritual essence of Ramadan.
