Fasting, whether for personal, health, or spiritual reasons, can present unique challenges when it comes to maintaining an active lifestyle. Yet, staying physically active remains essential for overall wellbeing – even when you’re fasting. With careful planning, adjusted intensity, and smart scheduling, you can continue to enjoy the benefits of exercise safely and effectively. In this guide, we’ll explore strategies to safely engage in various activities – ranging from gym workouts and group exercise classes to swimming and activities such as indoor climbing, running and tennis – while fasting. We’ll also provide specific advice for children and young people to ensure that everyone can stay active while fasting.
Understanding the Challenges
When you fast, your body undergoes changes in energy levels, hydration, and metabolism. The absence of food or water during specific periods means that your energy reserves may be lower than usual. This can affect performance and recovery, especially during high-intensity activities. The key to success is adapting your routine to ensure you’re working within your current limits while prioritising safety.
Timing Your Activity
One of the most crucial aspects of staying active while fasting is choosing the right time for exercise. When you plan your workouts around your fasting schedule, you can maximise energy and minimise risk.
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Before and After Fast Periods:
If possible, schedule workouts right before your fasting period begins or soon after it ends. This timing allows you to exercise with the benefit of a recent meal and hydration, which helps fuel your workout and aids in recovery.
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Short, Frequent Sessions:
Instead of one long, intense session, consider breaking your activity into shorter, more manageable bouts. For example, 15-20 minute sessions spread throughout the day can be just as effective without overtaxing your energy reserves.
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Adjusting for Activity Type:
For high-intensity activities like running, football, or indoor climbing, aim to exercise when you’re at your peak energy – typically after a meal. For lower intensity activities, such as yoga or light stretching, you may find other times that work well.
Adapting Your Activity Types
Fasting doesn’t mean you have to give up your favourite activities. It’s all about modifying intensity and duration based on how your body feels.
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Gym Workouts & Group Exercise Classes:
If you decide to go to the gym, consider a lower-intensity session with reduced weights or fewer repetitions. Group classes can be adapted as well—opting for Pilates, yoga, or low-impact aerobics instead of high-intensity interval training (HIIT) or other high-intensity classes such as Les Mills BODYCOMBAT or group cycling. The camaraderie in group classes can also boost motivation but always listen to your body and rest if needed.
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Swimming:
Swimming is an excellent, low-impact exercise that works the entire body. Schedule swimming sessions after your fast, when you can hydrate and fuel up. Keep sessions moderate to avoid fatigue, and always swim in a safe, supervised environment, such as your local Everyone Active pool.
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Running and Cycling:
Cardio activities like running and cycling are fantastic for endurance. However, if you’re fasting, opt for a moderate pace rather than high-intensity sprints. Consider running or cycling in cooler parts of the day, such as early morning or late evening, to conserve energy and reduce the risk of dehydration.
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Tennis, Badminton, and Table Tennis:
These sports are great for social interaction and moderate exercise. When playing during fasting, focus on technique and consistency rather than intense competition. Short matches or practice sessions can help maintain fitness without causing excessive strain.
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Team sports:
Team sports like football, netball, volleyball, basketball or pickleball offer both physical and social benefits. If playing while fasting, participate in shorter, less intense games. Ensure regular breaks to hydrate and rest and avoid overly competitive play that might push you beyond your limits.
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Indoor Climbing and Squash:
Both indoor climbing and squash require bursts of strength and agility. These activities can be more demanding on energy reserves, so consider shorter sessions with ample rest between climbs or matches. Always warm up properly and cool down to aid muscle recovery.
Hydration and Nutrition Strategies
Maintaining hydration is critical, particularly when exercising while fasting. Focus on rehydrating thoroughly during non-fasting periods:
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Hydrate Before and After Activity:
If your fasting regime allows, ensure you drink plenty of water between your fasting windows. Incorporate hydrating foods, like fruits and vegetables, into your meals when you do eat.
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Balanced Meals:
Plan nutrient-dense meals that provide a balance of carbohydrates, proteins, and healthy fats to fuel your workouts and aid recovery. Foods high in fibre and protein can offer sustained energy and prevent rapid spikes and drops in blood sugar.
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Electrolyte Balance:
Consider including electrolyte-rich beverages or natural sources like coconut water after exercise or when you break your fast to replenish minerals lost through sweat.
Special Considerations for Children and Young People
Young bodies have unique nutritional and energy requirements, so ensuring that children and adolescents stay safe and active while fasting is paramount.
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Activity Type and Intensity:
For children, prioritise light, enjoyable activities like team games, swimming, or casual sports such as football and badminton. These activities should focus on fun and movement rather than competitive performance.
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Monitoring Energy Levels:
Parents and coaches must monitor children for signs of fatigue, dizziness, or discomfort. Adjust activity levels accordingly and ensure that rest and hydration are prioritised once the fasting period ends.
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Structured Breaks:
Encourage regular breaks during physical activities to prevent overexertion. Keep the sessions shorter and less intense to accommodate their unique energy cycles.
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Family and Group Activities:
Family-oriented activities, such as group walks, cycling outings, or friendly games, can be particularly effective for young people. These not only promote physical fitness but also foster social bonds and a supportive environment.
General Tips for Safe Activity While Fasting
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Listen to Your Body:
Above all, tune in to how your body feels. If you experience fatigue, dizziness, or discomfort during any activity, it’s important to slow down or take a break.
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Plan Ahead:
Schedule your workouts around your fasting periods to maximise energy and ensure proper recovery. Planning ahead can help prevent the temptation to push too hard.
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Adjust Expectations:
Understand that your performance might differ on fasting days. Set realistic goals that prioritise overall wellbeing over personal bests in physical performance.
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Use Recovery Techniques:
Incorporate recovery practices such as stretching, yoga, and deep breathing exercises to help your body recuperate after workouts. Proper recovery is essential to avoid burnout and maintain long-term fitness.
Staying active while fasting is not only possible but can be incredibly rewarding when approached with the right strategies. Whether you’re hitting the gym, enjoying a group exercise class, swimming laps, or participating in activities, the key is to listen to your body, adjust intensity as needed, and plan your activities around your fasting schedule.
For children and young people, special care must be taken to ensure that activities are light, enjoyable, and appropriately scheduled, keeping their unique energy needs in mind. By prioritising hydration, balanced nutrition, and proper rest, you can safely enjoy the benefits of physical activity while fasting.
At Everyone Active, our goal is to empower you to lead a balanced and healthy life, no matter your fasting schedule. With careful planning and mindful adjustments, you can continue to reap the benefits of exercise and stay active safely. This ensures that your fitness and activity journey remains both effective and enjoyable. Embrace these strategies, listen to your body, and enjoy a sustainable approach to staying active while fasting.