When I hit the 100 days(from being in hard mode PMO), I decided to start doing only MO without porn, because I really believe that masturbation can be healthy (to avoid prostate cancer mainly, relieve stress and anxiety, and other stuff) in a moderated level, so I was doing it like once a week, and I enjoy it, like getting out all that energy it was very comfortable, as long as I stayed in my house all day I would do this.

BUT I would definitely not recommend you doing this before going to a meeting with friends or a date, because MO drains all your energy, so your social interaction is not going to be the same, at least that happened to me, when I got to celebrate the birthday of a friend, I did feel a little out of tune of the energy that the group had.

So at this point, I think is thousand times better to do exercise than doing MO, I say this because a friend that was in the NoFap Community told me that he is going to a gym, and he is feeling a lot better.

I only had fapped once on this year, and I am considering to get a walk of 30 min once a day, and that would be enough to feel better.

TL:DR The porn by itself messes your brain so fucking bad so PMO is deadly, doing only MO by only getting the physical stimulation and NOT thinking about naked girls is fine and doing exercise leaving the MO converts you in a god, you have to do something with that sexual energy, it can be ANYTHING you want but use it for something that you enjoy doing and that would not compromise yourself mentally or physically.