I get asked this question often about should you exercise on keto? And it is a fair question. Especially if you are following some of your favorite keto folks on social media and a lot of their posts promote that they lost “X” amount of weight, “all keto, no exercise”.
And granted, some people have physical disabilities and can’t exercise and others just don’t enjoy it. But if you ask me my opinion, the answer is yes. Yes, you should do some sort of physical activity every day for many reasons.
I am not referring to going to the gym every day or sweating to the oldies in your basement, although those are two great options. I am talking about the small activities that you can do in a day to get your heart rate up and your joints moving.
It is my greatest fear that I will grow old and no be able to move and be mobile. I believe that moving every day will help prevent that as I continue to age.
What Type of Exercise?
How about walking? That is an easy one right? You’d be amazing at how many people buy themselves a pedometer and realize by the end of the day, they didn’t even take 3000 steps.
That is why you see so many exercise routines list 10,000 steps at a minimum, I am not convinced that this is the ultimate number but it gives people a goal and one that is achievable if you just add a 30-minute walk into your daily routine.
Walking is your ultimate exercise because it gets your entire body moving, it is low impact on your joints and you can go fast to slow to manage to get your heart rate up. If you’ve got two feet and a heartbeat, you can walk!
High-Intensity Interval Training (HIIT) is another great exercise type to add into your daily routine, and you don’t have to do something like this every day but if you did, it wouldn’t take up a huge amount of your time. You could do bursts of one or two exercises, going as hard as you can for 1 minute on and off for a maximum of 10 minutes and you would reap the benefits of that for hours after.
HIIT training can literally be as much as 10 minutes maximum a day, that doesn’t sound too bad, does it?
Stairs are another great option and I am not even talking about “doing stairs” as part of your workout routine, I am more referring to if you are approached with an option or opportunity to take an escalator or stairs, that you pick the stairs option.
I do the stairs when I am on holidays, to ensure I get some sort of physical activity in. I’ll typically take the elevator for my bags, however coming and going, if you have stairs access, try using them over taking the elevator. They will get your heart rate up, work your legs and you mentally will feel so strong with the sense of accomplishment when you get to the top. You can’t fight those endorphins!
However, if you can use the stair climber at the gym or incorporate stairs into your exercise routine daily, you can only win! Stairs are incredible for the muscle in your legs and your gluts.
Weights are another type of exercise that are very important for us to use, to build muscle and to lose fat. Lifting weights are the types of exercise that you can do and then your muscle burn for hours after. You will definitely burn off any glucose in your system and tap into your own fat stored for energy.
We lose muscle as we age, so weights are a good idea. Just grab a few dumbbells, various weights and use basic movement. YouTube has endless videos on “quick ten minute exercises using free weights” You can learn how to do it and proper body posture, you can’t go wrong!
And talking about YouTube, you could easily incorporate yoga moves into your daily routine by watching an instructor right from the comfort of your front room. Ten to fifteen minutes of some strong yoga poses and you would be sweating and building up your strength in no time. Yoga is one of the most incredible practices because you are not only working on your body but you are also working on your mind.
These are just a few simple exercising that you can incorporate into your daily routine that won’t take a lot of effort. Your body will do whatever your brain tells it, so it is more about mentally committing to doing something active every day and sticking to it.
You have probably seen these benefits of physical activity on most posts out there. The common benefits being:
- reduce your risk of a heart attack
- weight management
- lower your bad cholesterol
- lower the risk of type 2 diabetes
- reduce and stabilize your blood pressure
- have stronger bones, muscles, and joints
And I completely agree with these benefits, but I am going to focus on the benefits for a ketogenic diet.
Exercise on Keto
We are in the business of burning fat, right? Well, guess what, if you do physical activity while fasting, you will burn your own fat faster. Amazing right?
I always say to my clients that the ketogenic lifestyle is a marathon and not a short-distance race. However, the truth is that fat cells store toxins, so getting rid of fat around your organs is nothing but positive. So exercise can increase this, and not to mention you are sweating out the toxins that you are burning. Perfect Storm!
Exercise releases endorphins and endorphins make you feel good. According to webmd.com “Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain”.
Exercise also reduces stress, it gets out anything you have built up inside. Not to mention how amazing you feel when you feel physically strong. Mentally it follows pretty quickly.
Exercise helps tighten up that loose skin. Unfortunately, with losing fat too quickly, your skin just doesn’t have time to bounce back. However, with working out, you increase your muscle mass and you start to tighten up that loose skip. I know that it won’t do all of if it but it will certainly help. This is also an area that I highly recommend consuming Collagen powder in your bulletproof or fatty coffees. Read about Collagen here.
You will often see people start to look tighter or even smaller when they start working out, yet their weight stayed the same. This is exactly what happened, they started to gain muscle mass and fill out the skin that used to have fat under it. Maybe doesn’t sound pleasant but it is a really good thing for your body.
It’s Too Good Not To
In summary, I think physical activity is important in any diet or lifestyle that you live. I am of the opinion that it doesn’t have to be a big lift or drastically different from your daily routine. You can easily incorporate it into your daily routine with a few minor adjustments.
So what do you think, should you exercise on keto? What has been your experience with exercising on keto? At what part of your journey did you start? I’d love to hear from you below, please leave a comment or send me an email below.