Last Friday, thousands of Muslims in New Jersey celebrated Eid al-Fitr, marking an end to the holy month of Ramadan, a time period characterized by communal prayer and the practice of fasting from dawn to dusk.

While Ramadan encourages spiritual discipline, some Desi Muslims see the month as a time to practice another form of discipline: going to the gym. In fact, they see the two as going hand-in-hand.

“The beautiful thing about Ramadan is that it does require more of a mental and physical toll, but it organizes you very well — if you can organize yourself,” Abdul Azeem, a South Brunswick resident and owner of Hejaz Cafe in Franklin Park, told Central Desi.

Azeem’s fitness journey began over a decade ago after he was diagnosed as pre-diabetic at 17-years-old and prescribed metformin at 19.

“If you're 19 and you're being told ‘You’ve got to get on medication,’ it's a big deal,” he said. “Something's got to change, otherwise, something bad's gonna happen.”

During the COVID-19 pandemic, Azeem dedicated himself to fitness, losing 35 to 40 pounds and bringing his blood sugar levels down to normal range.

Now, more than a decade later, he helps others do the same through his Instagram, where he provides coaching to Muslim gym-goers navigating fitness, especially during Ramadan.

Azeem’s own fitness routine during Ramadan consisted of fueling up on protein and healthy fats during the morning suhoor meal, working out after morning prayer and reserving evenings for worship.

Azeem said other prime workout times included before breaking the fast at iftar, to target fat loss, or after night prayers, when many gyms are still open. For those wanting to work out after iftar, Azeem recommended a staggered approach to breaking fast.

“The only issue with after iftar is that if you have a heavy meal, you're not going to be able to get to the gym,” he said. “If you have some fruits, some dates, maybe a protein shake or a protein bar or some yogurt, then go to the gym [and] wait to have your first meal after you come back, then that’s fine.”

Beyond avoiding high-intensity cardio and heavy weightlifting and prioritizing recovery, Azeem said gym-goers who fast can proceed with their training regimens as usual.

Muhted Malik, an Edison resident and a project management professional, told Central Desi he is training for a marathon and a Spartan Race in April. As a result, his Ramadan fitness routine was focused on maintaining his progress, incorporating weightlifting, running and Brazilian jiu-jitsu.

Malik said he trained closer to Iftar, either breaking fast beforehand or in between workouts. He said he typically spent 15 to 20 minutes breaking fast with his family each evening, but it required discipline not to indulge in higher-calorie iftar dishes.

“I'll usually have a protein shake while they're eating. You really have to say no to all the samosas and pakoras — that's the hard part.” Malik said. “But Ramadan teaches you discipline regardless.”

Malik, whose family is from Lahore, Pakistan, said that while his family is used to his diet even outside of Ramadan, he still faces pushback from others in the South Asian community.

“I'm the guy who brings his own food to dawats (gatherings). So, my family expects it out of me,” he said. “But you'd be surprised, you get a lot more judgment from people who don't know you.”

Malik said Desis face varying roadblocks to fitness, including genetic factors that have been linked to historic famines in South Asia and cuisine that is rich in carbohydrates and fat.

This may cause some in the community to stigmatize fitness as “doing too much” or being “performative,” he said.

Azeem, who is also of Pakistani descent, said many of his clients struggle with maintaining their diet, especially during community gatherings like iftar meals.

He said a key solution is to avoid trying to change your family’s approach to cooking and instead focus on your own choices. For example, for meat dishes, Azeem recommends taking the protein and pairing it with a side salad.

“If your mom is making nihari and you tell her to make a separate batch for you with no oil, that's just not going to happen. You're probably gonna get hit over the head with a pan,” he joked. “So, you have to be very cautious when it comes to decisions that you make.”

Still, Azeem said it is important to maintain a healthy balance when it comes to family meals. “There’s two extremes. When I was really heavy into fitness, I remember I went to a dawat and they had chicken korma. I would go take the chicken korma, go into the kitchen, put it under water, wash it out and drain all the oil,” he told Central Desi. “I’m not saying to do that — nobody should do that.”

From his perspective, Azeem sees health consciousness increasing in the South Asian community, especially among younger Desis who might be prioritizing exercise or macronutrients like proteins.

With the growth of platforms like TikTok, South Asian representation is growing in online fitness spaces too — a welcome change in Malik’s eyes.

“It shows you a brown man can do it. It doesn't have to just be someone else,” he said.

On a personal level, Malik said fitness has been a key way he has stayed connected with his religion.

On one hand, he sees maintaining his health as related to the Islamic concept of “amanah” — taking care of his body as a spiritual responsibility. On the other, he said staying fit has enabled him to help out his community.

“We just had a snowstorm not too long ago. I was fasting, and I was able to shovel the snow — not only for myself, but for my neighbors,” Malik said. “And the reason why I was able to do that is because I take care of my health.”

For Azeem, this Ramadan followed two large milestones: moving his family from Jersey City to South Brunswick and opening Hejaz Cafe. He said fitness has been a cornerstone of maintaining his mental health while navigating his new schedule.

“It's been very chaotic but also very rewarding because we're fostering an environment, at least in the cafe, where people can come together and enjoy the ambience, the vibes during a month that is so spiritual and so revered in our eyes and eyes all over the world,” Azeem said. “It has been taxing, [but] I think what really helps is the fact that I'm rooted in fitness.”

Astha Lakhankar is a freelance reporter for Central Desi. While at Rutgers University, Astha served as managing editor of the student-run newspaper, The Daily Targum.

March 28 – Anandibai: A Night of Music for a Philadelphia Icon
7:30 PM - 9 PM
Neighborhood House
20 North American Street
Philadelphia, PA 19106
Organized by SAADA (South Asian American Digital Archive), this evening of music will honor Anandibai Joshee, a Philadelphia icon and the first South Asian woman physician! Tickets are limited; more information here.

March 28 – Chandu Chakdole Chadyo
Starts at 7 PM
Clifton High School
333 Colfax Ave
Clifton, NJ 07013
Join us for an evening of comedy, drama, music, and food starring the acclaimed actors Rahul Antani, Harikrishna Dave, and Bhavisha Gohil. Tickets can be purchased here.

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