Should you exercise on the day of a 5+2 intermittent fasting?

Generally, the 5:2 intermittent fasting is an eating pattern that alternates between five days of normal eating and two days of reduced-calorie intake each week. Whether to exercise on fasting days should be determined based on individual physical condition and exercise habits. If any discomfort occurs, it's advisable to consult a healthcare professional promptly. The detailed analysis is as follows:

If you regularly exercise and do not experience significant hunger, fatigue, or other discomfort on fasting days, light-intensity exercises such as walking, yoga, or jogging are acceptable. These activities can promote metabolism without excessively depleting energy, helping to prevent issues like dizziness or palpitations caused by insufficient energy supply, and won't place excessive strain on post-exercise recovery.

If you rarely exercise or experience strong hunger, weakness in limbs, or low energy levels on fasting days, exercise is not recommended. At such times, your body’s energy reserves are low, and physical activity may lead to exhaustion, hypoglycemia, or muscle damage. It could also interfere with daily functioning and disrupt the body’s stable state during the fasting period.

During intermittent fasting, pay close attention to your body's responses. Drink a small amount of water before exercising and avoid high-intensity workouts on an empty stomach. Stop exercising immediately and rest if you feel unwell. Regarding diet, maintain balanced nutrition on regular eating days and avoid overeating. On low-calorie days, choose high-quality protein and dietary fiber to meet your body's basic needs.