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.


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