Important Exercise Activities During Fasting

October 9, 2023

Exercise improves health

Fasting, a practice that involves abstaining from food for a specific period, has gained popularity in recent years for its potential health benefits. During fasting, the body experience hormesis and can improve insulin sensitivity and promote better metabolic function. 

While fasting can promote weight loss, improve insulin sensitivity, and support overall well-being, it’s essential to approach fasting with caution, especially when incorporating exercise into your fasting routine.  

Have a look at the important exercise activities to do while fasting and the benefits they can offer: 

Low-Intensity Cardiovascular Exercises 

One of the safest exercise activities to engage in during fasting is low-intensity cardiovascular exercises, such as walking, cycling, or swimming. These activities help burn calories, improve blood circulation, and enhance fat oxidation without causing excessive strain on your body.  

A brisk walk in the morning or a leisurely bike ride can be excellent options to consider during your fasting period. Low-intensity cardio exercises can help maintain your metabolic rate, boost mood, and increase your overall energy levels while fasting.  


Yoga and stretching exercises enhance mental clarity, reduce stress, and prevent muscle stiffness, which can be particularly helpful during fasting.  

Stretching exercises are perfect for fasting periods. They not only promote flexibility and balance but also encourage mindfulness and stress reduction.  

Resistance Training  

Resistance training or strength training supports muscle preservation, boosts metabolism, and aids in achieving a toned physique even during a fasting regimen.  

Engaging in resistance training while fasting can be effective in preserving lean muscle mass. Strength training exercises, such as bodyweight exercises, weightlifting, or resistance band workouts, can help you maintain your strength and tone while losing weight through fasting. 

Interval Training (HIIT) 

High-Intensity Interval Training (HIIT) can be a beneficial exercise activity during fasting for those who are already accustomed to it. HIIT workouts involve short bursts of intense activity followed by brief periods of rest. They are time-efficient and can help maximize calorie burn in a shorter amount of time. 

 HIIT workouts are known to enhance fat burning, improve cardiovascular health, and increase insulin sensitivity, making them suitable for fasting periods. 

Mindful Walking or Meditation 

Mindful activities can help you stay centered and focused, making it easier to manage hunger and maintain your fasting schedule. 

If intense physical activities don’t align with your fasting experience, consider mindful walking or meditation. These activities promote relaxation, reduce stress, and enhance mental clarity, all of which are important during fasting. 

Bonus Tips 

Incorporating exercise activities into your fasting routine can enhance the benefits of fasting while helping you maintain a healthy and balanced lifestyle.  Important Tips for exercising during fasting: 

  • Stay Hydrated: Ensure you drink enough water to stay hydrated, especially when exercising during fasting periods. 
  • Listen to Your Body: Pay close attention to how your body feels during exercise. If you experience dizziness, weakness, or any discomfort, consider adjusting your activity level or taking a break. 
  • Timing Matters: Plan your exercise routine around your fasting schedule. Some people prefer to work out just before breaking their fast, while others may find it more comfortable to exercise during their eating window. 
  • Start Slowly: If you’re new to fasting or exercise, start slowly and gradually increase the intensity and duration of your workouts as your body adapts. 

We now know that exercising during fasting can have tremendous benefits on people’s wellness and longevity. That’s why Wellness Advocate Greg Lindberg shares some useful recommendations on how to exercise during intermittent or prolonged fasting and how to continue to commit to it long-term. 

Remember that everyone’s body responds differently, so it’s essential to find the exercise activities that work best for you and consult with a healthcare professional before making significant changes to your fasting or exercise routine.  

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Editor’s Note: Lifelong Labs, founded by wellness advocate Greg Lindberg, is a science-based wellness, longevity and leadership brand that helps people live younger longer, healthier and happier. For more information, visit



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