And, to answer this question, you’ll want to understand what is meant by exercise…
Jason Ryer Deadlift
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What’s the difference between “movement” and “exercise”?
When you move, you’re staying active – meaning that you’re not sitting or standing in the same place.
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Alternatively, exercise is some activity for a specific health result – to get stronger, for example, so that you are more resilient when physical challenges arise.
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While fasting – and in daily life in general – you are encouraged to move around a lot. This can be as simple as walking around.
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You can also move faster and do some jogging, cycling and swimming.
You may even want to do some high intensity exercise like sprinting or lifting weights. This is where you’ll want to make sure you have enough energy.
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Tune in to your body.
If you’re fasting for more than 24 hours and you’re not eating a significant amount during the day it may be better for you to take it easier and lay off the intense exercise.
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At least that’s been my personal experience. I tried doing some high intensity training on the first day of a three day fast and my muscles were sore for a few days after. It seemed like I didn’t get enough food to allow my body to repair, recover and grow.
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So you’ll want to listen to your body as much as possible when fasting. In general movement is encouraged and low intensity exercise generally works well while fasting. However, high intensity exercise like weight and resistance training may not work as well.
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Experiment with it.
The best way to find out is to experiment a little bit. You can get up and walk around at least every hour while fasting (and when you’re not fasting). Then maybe try something a little more intense like push ups, pull ups and sit ups during a shorter intermittent fast.
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If that works well, then you can try pushing yourself a little more the next time. If you think it was too much of course you can dial things back the next time you fast.
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How movement and fasting work together…
The benefit you get from exercise is that you will boost many of the positive effects of fasting by increasing both autophagy and fat burning…that is lipolysis by way of ketosis, as well as cell cleanup by way of autophagy.
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How can you find the “right” amount of exercise for yourself during fasting?
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Jason Ryer is a Certified Breath Coach, Cold Therapy Guide, and former tech entrepreneur who combines ancient wisdom with modern science to help others optimize their wellbeing. After working as a software engineer at IBM and serving in the Peace Corps in Bolivia, Jason discovered the transformative power of breathwork and cold therapy. A certified Bulletproof Coach and trained by Wim Hof, he has guided over 1,000 people through breathwork and ice bath experiences. Now based in Thailand, Jason leads the Zen Strength movement, helping individuals reconnect with their natural resilience through breathwork, cold exposure, and mindset training. His journey from tech innovator to wellness guide reflects his mission of reuniting people with nature and optimal health.
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