Include Gentle Exercise and Yoga With The Military Diet

The right combination of diet and exercise is key to achieving weight loss goals. The military diet has gained popularity for its quick weight loss results. The Military diet doesn’t recommend exercise due to low caloric intake. However, including physical activity in your routine can enhance your weight loss and overall health. Due to limited caloric intake, doing intense workouts might not be advisable. You can include gentle exercises like walking and yoga in your workout plan. In this article, we’ll explain how to combine these simple exercises into your routine without overexerting yourself.

Understanding The Military Diet

The Military Diet is a short-term low-calorie diet plan for quick weight loss. It typically contains 3 ON days followed by 4 OFF days Plan. The daily caloric intake during the three-day phase ranges from about 1,000 to 1,400 calories, which is lower than the average daily caloric intake.

Due to low caloric intake, you might feel less energetic and tired. So Heavy exercises like Strength Training, Cardiovascular exercises are not recommended while doing the military diet.

Gentle / Lite Exercise Recommendations While on Military Diet

Due to limited caloric intake, it’s important to choose exercises that won’t deplete your energy levels. Here are two gentle options:

  1. Walking: Walking is an excellent low-impact exercise that can be easily included in your routine. Aim for a brisk walk for about 20-30 minutes each day. Walking can help you to burn some extra calories, and improve cardiovascular health.
  2. Yoga: Yoga is a mindful practice that can enhance flexibility and mental well-being. Opt for gentle yoga sessions that focus on stretching, breathing, and relaxation. Poses like the child’s pose, Downward Facing Dog, Extended Side Angle Pose, Triangle Pose, etc. Try to practice yoga for 20-30 minutes daily.

Benefits of Walking and Yoga During the Military Diet:

Walking and Yoga during the Military Dite have the following health benefits:

  1. Helps In burning more calories.
  2. Reduces Stress.
  3. Improves Blood Circulation.
  4. Helps in preventing excessive muscle loss.
  5. Improves Digestion.

The Role of Exercise: While the Military Diet may lead to temporary weight loss, its effectiveness over the long term is still debated. To enhance the diet’s results and promote overall well-being, incorporating regular exercise is crucial. Exercise not only burns calories but also supports muscle development, cardiovascular health, and mental well-being.

Tips for Exercising Safely on Military Diet:

Remember to follow these tips to ensure your safety while on Military Diet.

  1. Stay Hydrated: Proper hydration is essential, especially when consuming fewer calories.
  2. Listen to Your Body: Pay attention to how your body feels. If you’re feeling overly fatigued, it’s okay to skip a day of exercise.
  3. Avoid Intense Workouts: High-intensity workouts can exhaust your energy quickly. So Avoid Intense workouts.
  4. Rest and Sleep: Make sure to get adequate rest and sleep to support your body’s recovery. We recommend you take at least 8 hours of quality sleep every day.


While the 3-Day Military Diet involves low-calorie intake, including gentle exercises like walking and yoga in your plan can offer numerous benefits. These activities improve blood circulation, stress reduction, and muscle maintenance. Always consult a healthcare professional before making any significant changes to your diet or exercise routine.

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