Ramadan is a holy month observed by millions of Muslims around the world, marked by fasting from dawn to sunset. While fasting has spiritual and health benefits, it can also significantly affect daily routines, including physical activity levels. Many people find it challenging to maintain their regular workout schedules during Ramadan due to changes in energy levels, meal timings, and sleep patterns. However, understanding the concepts of EAT (Exercise Activity Thermogenesis) and NEAT (Non-Exercise Activity Thermogenesis) can help individuals balance their energy expenditure even during fasting.

What is EAT?

EAT refers to the calories burned through structured, intentional physical exercise. This includes activities such as going to the gym, jogging, cycling, or any planned workout sessions. During Ramadan, EAT often decreases as people feel more fatigued and prefer to rest rather than engage in strenuous workouts. The drop in energy levels, especially during the day, makes it harder to engage in high-intensity exercises.

Despite the decrease in EAT, physical activity remains important for maintaining health. Light exercises such as evening walks or stretching after iftar (the meal to break the fast) can still contribute to calorie burning and overall well-being.

What is NEAT?

NEAT refers to the calories burned through daily, non-exercise physical activities. These activities include walking, household chores, cooking, standing, and even fidgeting. NEAT happens naturally as part of our daily routine and can play a major role in weight management, especially when structured exercise is limited.

During Ramadan, NEAT becomes even more important because it provides an alternative way to burn calories without requiring extra effort or dedicated workout time. Simple actions like walking to the mosque for prayers, cleaning the house, or choosing to stand instead of sit can significantly increase calorie expenditure without draining energy.

Why is NEAT Important During Ramadan?

With reduced EAT, NEAT can become the primary way to maintain physical activity during fasting. Small lifestyle adjustments can lead to consistent calorie burning without overexerting the body. Since NEAT involves low-intensity activities spread throughout the day, it does not require special effort or planning, making it easier to incorporate during Ramadan.

Examples of NEAT activities during Ramadan include:

• Walking to and from the mosque for daily prayers.
• Preparing meals for iftar and Sehri.
• Cleaning the house or washing dishes.
• Performing light stretches between prayers.
• Taking short evening strolls after iftar.
• Climbing stairs.

By consciously increasing NEAT, individuals can compensate for the decrease in structured exercise and maintain a healthy level of physical activity.

EAT vs. NEAT: Which Matters More During Ramadan?

Both EAT and NEAT are important for overall health, but during Ramadan, NEAT takes on a more significant role. While it may be difficult to engage in high-intensity workouts during fasting hours, small movements throughout the day can accumulate into a large number of burned calories.

Focusing on NEAT allows individuals to stay active without overburdening the body. Combining light evening workouts (EAT) with consistent NEAT activities can create a balanced approach to physical activity during Ramadan.

How to Increase NEAT During Ramadan

Here are some practical tips to boost NEAT during fasting:

• Walk to the Masjid instead of driving.
• Stand while preparing meals or reading.
• Perform household chores regularly.
• Take short walks after iftar to aid digestion.
• Stretch lightly between prayers.
• Choose stairs over elevators whenever possible.
• Engage in gentle movements like stretching or pacing during the day.

Final Thoughts

Ramadan presents unique challenges to maintaining physical activity, but by understanding the role of EAT and NEAT, individuals can adopt a balanced approach to staying active. While structured workouts may decrease, small daily activities can make a big difference in overall calorie expenditure.

The key is to find simple ways to stay active without overexerting the body. By increasing NEAT through small lifestyle changes and incorporating light evening exercises, individuals can maintain a healthy level of activity and support their overall well-being during Ramadan.

Balancing both EAT and NEAT not only helps manage weight but also promotes better physical and mental health, making Ramadan a time of holistic renewal for both body and soul.

Dr Shariq Masoodi is Former Professor & Head Endocrinology, and Dean of Medical Faculty SKIMS Srinagar