6 Ways to Add More Physical Activity to Your Routine


I finally need to work out…” How many times have we heard that or said it to ourselves?⁠

For those of you who are not among the greatest athletes of all times: We feel you. Sometimes it’s really hard to motivate yourself. Especially if you haven’t been active for a while or never really had a connection to sports before.

In this blog article, you’ll learn why physical activity is a great addition to intermittent fasting. We’ll also show you how to integrate more exercise into your daily routine.


Why exercise is so important in everyday life

Regular exercise is the best way to do something for your body and mind.

When you move you…

  • spend energy and support your metabolism,
  • strengthen your cardiovascular and immune system,
  • reduce stress and increase your psychological well-being.

It’s important to be active. Especially if you want to lose weight with intermittent fasting. Exercising will help you boost fat burning even more and take your success to a new level.

Even though it is generally known how healthy exercise is, starting a more active life is not easy for everyone at first. If you don’t really know how to get started, don’t let yourself get discouraged!


Here are six strategies for more physical activity in your daily life:

1. Check your expectations

We often get in our own way – this also applies to sports. Sometimes the goals we consciously or unconsciously set for ourselves are simply too high. Running for 60 minutes after years without exercising? Or getting all the positions right when doing Pilates for the first time? That’s pretty unrealistic!

If your expectations are too high, you’re not only taking the fun out of sports. You’ll also lose motivation quickly. Therefore, it is especially important to be aware of your own expectations and to adjust them.

2. Find out what you like

There are so many different kinds of activities and sports. It’s not that easy to find the right one for you. So it’s best to start with something you don’t have to force yourself into. Something that comes easy or that you have enjoyed doing in the past.

Sports like nordic walking, cycling, swimming and yoga are great for a (re)start. But even a brisk walk is a good starting option!

3. Take it slowly

The first few weeks are all about getting used to regular exercise. Especially if you’ve only recently started with intermittent fasting. Take it easy. Give your body some time to adjust.

Soon you’ll find that you can challenge your body even during fasting! Listen to your body, it will show you the way.

4. Take time for yourself

If you want to develop and maintain a routine, a calendar can be helpful. Plan ahead and record your exercise sessions in it. This will make it easier for you to plan and keep a commitment.

Think of exercise as an act of self-care: taking some time for yourself.

5. Invite others to join you

As with most things in life, exercise is just more fun with a friend. When you work out together, it’ s not only boosting your motivation but also your stamina and relationship with each other. Working up a sweat together is a great way to bond!

6. Take breaks

Your body needs rest to refill its energy stores and to stimulate necessary repair processes. Therefore, give your body enough time to rest between workouts.

As a rule of thumb: After an intensive cardio workout (e.g. running or cycling), the break should be around 36 hours, after weight training even 48 to 72 hours. Also take a break if your muscles hurt or if you feel very weak.


This is how to boost your intermittent fasting success with physical activity

You don’t have to run a marathon or go to the gym every day to take your intermittent fasting success to a new level. What matters is not what you do, but THAT you do something. CONSCIOUSLY be more active in your everyday life. That is half the battle.

And don’t forget: It doesn’t matter when, where or how long you exercise. Every exercise session – no matter how short – is good for you, your health and your fasting success. Do it for yourself and your body will reward you.


You can find the optimal fasting plan for your goals in the BodyFast app.


12 thoughts on “6 Ways to Add More Physical Activity to Your Routine

  1. Eileen Hay Reply

    I am starting to see a difference after 5 weeks .My shape has changed and I have lost 7 lbs .I seem to have more energy so starting to introduce some exercise now as l found the fasting a struggle at first so needed time to adjust .I can’t thank bodyfast enough, l have tried so many times to loose weight without success and l had zilch motivation. This is working and l feel so much better

    • Valerie Dratwa Reply

      Hello Eileen, thank you for your sharing your experience with us and congrats on your success 🥳 We are happy to hear that our app is helping you achieve your goals. Happy BodyFasting!

  2. Philip Hawkins Reply

    I’ve just started IF and want to see how I get on before committing to a subscription.
    What are your thoughts on a good period to exercise. Is it during a fasting period? Towards the end of a fast? Or does the timing really not make a difference.
    I’m currently trying the 16/8 and feeling ok

    • Valerie Dratwa Reply

      Hello Philip, generally, it is recommendable to workout at the end of your fasting period as the level of growth hormones in your body as well as the fat burning processes are at a maximum then. Afterwards, you can have a healthy (protein) snack as soon as your eating window opens.
      But make sure you always listen to your body. During longer fasting periods you might need to give your body a little time adjusting to the new eating habits. You might have to do shorter or lighter exercise programs at first. But over time, you will get more and more used to fasting and will feel (and see) the difference. 🙂

  3. Nkemdilim Reply

    With regard to exercise, I can’t do anything that too strenuous. However, the area in which I live is not very safe for walking. I have a Threadmill at home. Apart from climbing the stairs many times, can I use my Threadmill to supplement my exercises?

    • Valerie Dratwa Reply

      Hello, any form of movement or activity will do you body good. It will help you with your cardiovascular endurance and your overall heatlh. 🙂
      Walking on the treadmill is just fine. 🙂

  4. Stacey Reply

    What about a vibration plate? I try to do that every day and add some squats in while doing it. Is that effective?

    • Jenny M. Reply

      Sports and fasting are very good friends 😊 You will understand that it’s hard to judge from the distance whether your exercises are effective or not, but we are pretty sure they are given the fact that you are working for your health. Keep going, you’re doing great 💪🏼

  5. Donna Prescott Reply

    Hi, I’m about to end my third week
    of fasting and have started to do some
    Physical exercises (mainly walking). How, when or where do Iog my activities on the app? I am getting used to fasting and seeing some improvement. Thank

    • Valerie Dratwa Reply

      Hello Donna, great to hear that you are already starting your third week – keep going! 🙂
      Unfortunately, it is not yet possible to manually log in exercises to BodyFast. However, our team is already working on a lot of new features to be launched in the months to come. So stay tuned!

  6. Irena Reply

    Hi, i just started late (skipping dinner) fasting 16-8. My hours for eating are from 8h to 16h. I have group excersise (pilates and cardio) from 18:30 til 20:30. Is it ok, to fast like that?
    Thank you for your answer

    • Christian Mall Reply

      Hi Irena, sure, this is fine. The most important aspect is that it also works for you personally, so if you feel comfortable with this routine, that’s perfect 😊 Happy BodyFasting!

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