“Nothing weakens and destroys the human body more than prolonged physical inactivity.”
— Aristotle
The Therapeutic Fasting Association recommends that during water fasting, physical activity should be light to moderate, without exceeding a heart rate of 110 – 120 beats per minute.
The most suitable form of activity during this period is walking. It is recommended to walk approximately 6 – 10 km per day, at a pace of 4 – 5 km/h, or according to each person’s physical capacity.
Hypokinetic Diseases
Medical literature refers to hypokinetic diseases, meaning conditions that are caused, at least in part, by a lack of physical activity.
These include:
- coronary heart disease
- diabetes
- back pain
- musculoskeletal disorders
- osteoporosis
- type 2 diabetes
- certain types of cancer
- obesity
Hypokinetic diseases develop due to reduced or absent physical activity. Studies show that physically active individuals can better manage conditions such as type 2 diabetes, while regular movement reduces the risk of obesity and certain cancers.
According to Oxford Reference, these diseases are directly linked to lack of movement and represent an independent risk factor in the development of many health conditions. They may result either from sedentary lifestyle or from reduced mobility due to injury or illness.
Key Benefits of Physical Activity
1. Improves Creativity
Physical activity, especially in the morning, stimulates the right hemisphere of the brain, often associated with creativity.
Movement increases blood flow to the brain, improving oxygen supply and potentially increasing mental performance by up to 50%. It also stimulates the production of ACTH (adrenocorticotropic hormone), which plays an important role in body function and supports brain responsiveness.
ACTH may also help break down fatty deposits between nerve cells, supporting better nerve signal transmission.
2. Reduces Stress
Adrenaline, known as the stress hormone, can affect artery walls and contribute to the build-up of fats and cholesterol, increasing the risk of cardiovascular disease.
Physical activity helps burn excess adrenaline and reduces accumulated stress.
After stressful situations, a walk of 6 – 10 km at a moderate pace can significantly improve mental state and reduce tension.
3. Improves Mood
Physical activity stimulates the production of serotonin, a neurotransmitter associated with well-being and emotional balance.
Many antidepressant medications work by increasing serotonin levels. Regular physical activity can have a similar effect, helping improve mood and reduce symptoms of mild depression.
4. Supports Heart Health
The heart beats about 100.000 times per day, making it one of the most active organs in the body.
Regular physical activity can reduce resting heart rate from around 75 beats per minute to 55 beats per minute. This means saving about 30.000 heartbeats per day, or millions over time.
This contributes to a more efficient and healthier heart.
5. Benefits in Numbers
Research shows that regular physical activity:
- reduces the risk of colon cancer by 17%
- reduces the risk of breast cancer by 37%
- reduces the risk of heart attack by 40 – 60%
- reduces the risk of high blood pressure by 50%
- increases immune cell (phagocyte) activity by 31%
Examples from Notable Figures
Many great thinkers and cultural figures understood the importance of balancing intellectual work with physical activity:
- Johann Wolfgang von Goethe – hiking and exercise
- Leo Tolstoy – rowing, hiking, skating
- Ivan Pavlov – bowling and cycling
- Immanuel Kant – walking and travel
- Victor Hugo – rowing and horseback riding
- Jean-Jacques Rousseau – swimming