Since I am a senior, I have a fitness membership that comes with my Medicare Advantage plan. I go to the fitness center and swim for an hour 4-6 times a week, and it has really helped me to strengthen my muscles and have better muscle tone. I usually burn from 800-1000 calories each day that I swim, and I always do it at the end of my fast so that I am sure to be burning fat for energy each time I swim.
There are also some great water exercises that a person can do, even if they do not know how to swim.
I had a bad knee that almost would not bend, and so I looked on youtube and found water exercises to help with bad knee injuries, and started doing those in the pool.
My knee is now much better, and I always do the exercises to help keep it flexible.
I think that swimming is a perfect complement to use with IF and the OMAD diet, because it does help your whole body, and is not as stressful on the body as jogging or other exercises might be.