How to Exercise During a Fast

People fast for a variety of reasons including religious observance, weight loss and cleansing purposes. If you exercise regularly, you may want to continue with your workout routine; however, fasting means you consume far fewer calories than you'd typically eat in a day, which can make exercise difficult and even unsafe. Understanding the basics of how to do modified exercise during a fast, will help you stay active while staying safe.

ExercisingWhile Fasting

Consult your physician. You should see your doctor before beginning any exercise routine, but even more so when fasting. Your doctor knows your medical history and can provide guidelines specific to you.

·         Talk to your doctor about your desire to fast and your exercise plan. They will be able to tell you if this combination is safe and appropriate for you.

·         If you have any pain or discomfort while exercising or side effects of fasting, discontinue the fast and exercise and call your doctor immediately.

·         Your doctor's major concern will likely be whether or not your heart is healthy enough for exercise while fasting.

·         Nutritionist's recommend not going below 1,200 calories a day when dieting/fasting, especially if you are active.

Opt for a less vigorous workout. A low-intensity exercise may be more beneficial if you're fasting. This may help ensure that your body doesn't use protein for fuel.

·         During a fast, your body relies on stored energy in the form of glycogen (your body's storage form of glucose). If you haven't eaten in awhile, you may be running low on glycogen which will force your body to use protein as fuel.

·         Choose exercises like walking instead of running. Moderate walking is a low-intensity way to stimulate your heart rate.

·         Do light yoga or Tai Chi. Slow, deliberate movements not only balance and stimulate the body, these ancient practices have been known to calm and clear the mind.

·         Garden or do light yard work. They require bending, stretching and lifting, among other body movements. Both are basically exercise disguised as a hobby or a fun chore.

·         If at any point, even during low-intensity physical activity, you feel lightheaded or dizzy, discontinue the exercise immediately. You may need to drink water and eat a small meal to help you feel better.

Include higher intensity exercises after eating. If you're following an intermittent fasting program or a fasting diet for weight loss, you can still include more vigorous intensity exercise.

·         Ramping up in the intensity or frequency of your exercise program is possible, but it's best to to do this on the days you've eaten.

·         After meals or snacks your body has had the chance to replace its primary fuel of glycogen. You'll also have a more steady supply of glucose in your body from your recently eaten meals or snacks.

·         Some experts recommend only doing your higher intensity workouts immediately after meals to help ensure you have enough fuel (carbohydrates) to last you throughout your workout.