Keep exercise mild - Deepstash
Keep exercise mild

Keep exercise mild

If you’re new to fasting, it’s best to keep any exercise to a low intensity — especially at first — so you can see how you manage.

Low-intensity exercises could include walking, mild yoga, gentle stretching, and housework.

MORE IDEAS FROM How to Fast Safely: 10 Helpful Tips

Keeping busy with low-intensity activities

...such as walking or meditating, may make your fast days easier.

Avoiding eating on fast days can be difficult, especially if you are feeling bored and hungry. One way to avoid unintentionally breaking your fast is to keep busy.

Keep fasting periods short

Longer periods of fasting increase your risk of side effects, such as dehydration, dizziness, and fainting. 

The best way to avoid these side effects is to stick to shorter fasting periods of up to 24 hours — especially when you’re just starting out.

Eat a small amount on fast days

Eating a small amount on fast days rather than cutting out all food may reduce your risk of side effects and help keep hunger at bay.

If you want to try fasting, restricting your calories so that you still eat small amounts on your fast days may be a safer option than doing a full-blown fast.

Mild dehydration can result in fatigue, dry mouth, thirst and headaches — so it’s vital to drink enough fluid on a fast.

During a fast, many people aim to drink 8.5–13 cups (2–3 liters) of water over the course of the day. However, your thirst should tell you when you need to drink more, so listen to your body. 

  • The 5:2 Pattern: restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).
  • The 6:1 Pattern: similar to the 5:2, but there’s only one day of reduced calorie intake instead of two.
  • “Eat Stop Eat”: a 24-hour complete fast, 1–2 times per week.
  • The 16:8 Pattern: only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.

 ...is an increasingly popular eating pattern that involves not eating or sharply restricting your food intake for certain periods of time. It may boost your health. However, fasting can be dangerous if not done properly.

The following shouldn’t attempt to fast without consulting a doctor:

  • People with a medical condition like heart disease or type 2 diabetes
  • Women who are trying to conceive
  • Women who are pregnant or breastfeeding
  • People who are underweight
  • Those who have experienced an eating disorder
  • People who have problems with blood sugar regulation
  • People with low blood pressure
  • Those who are taking prescription medications
  • Woman with a history of amenorrhea
  • Older adults
  • Adolescents

You may feel a little tired or irritable during your fast, but if you start to feel unwell, you should stop fasting immediately.

Some signs that you should stop your fast and seek medical help include tiredness or weakness that prevents you from carrying out daily tasks, as well as unexpected feelings of sickness and discomfort.

Healthy eating
  • Eat enough protein: Having enough protein during your fast may help minimize muscle loss and keep your appetite in check.
  • Eat plenty of whole foods on non-fasting days: This may improve your health and keep you well during a fast.

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RELATED IDEA

Spontaneous meal skipping

In most scenarios, you don't need to follow a structured intermittent fasting plan in order to reap its benefits.

Skip meals from time to time when you're inclined to do so because you're not that hungry or too busy to cook. It's spontaneous but make sure to eat healthier during the other meals.

Intermittent Fasting (IF)

The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat that’s stored for the energy it needs.

...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from a few hours up to a few days or – with medical supervision – even weeks on end.

It’s done by someone who is not underweight and thus has enough stored body fat to live off.