Rarely exercise - Exercise is more than just a way to stay fit and healthy. It’s also a source of joy and fulfillment for your mind and soul. It can help you avoid and cope with many illnesses, boost your mood and energy, and improve your quality of life.
But sadly, many people don’t get enough exercise in their daily routines. The World Health Organization (WHO) says that over a quarter of the world’s adults are not active enough. What happens when you don’t exercise enough? Here are five things that can happen if you rarely exercise.
The Effects of You Rarely Exercise
You may gain weight or become obese
You know what happens when you don’t exercise? You gain weight. Or obesity, as the doctors call it. When you don’t move, you end up eating more than you need, which can lead to extra energy and fat storage.
Obesity is a big problem for your health, because it can cause all kinds of diseases, like diabetes, heart disease, stroke, and some cancers. Not to mention, obesity can affect how you feel about yourself, your appearance, and your mental health.
To avoid or lose weight, you need to balance how much you eat and how much you burn by eating healthy and being active. The WHO says that adults should do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You can also do muscle-strengthening exercises at least twice a week to improve your body shape and metabolism.
You may develop cardiovascular diseases
You know what’s bad for your heart? Not exercising. It’s one of the main reasons why people get heart problems, which are the leading cause of death in the world. When you don’t move, your blood pressure, cholesterol levels, and blood sugar levels may go up, which can damage your blood vessels and heart.
This can make you more likely to get conditions like high blood pressure, clogged arteries, heart disease, heart attack, and stroke. Exercise can protect your heart and blood vessels by lowering your blood pressure, improving your blood fats, making your insulin work better, and reducing inflammation.
It can also make your heart muscle stronger and more efficient. The American Heart Association recommends that adults do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week to lower their risk of heart problems.
You may experience mental health problems
You know what peoples say, a little exercise goes a long way. Especially when it comes to your mental health. It turns out that being a couch potato is not only bad for your body, but also for your mind.
Research has shown that people who don’t move much are more likely to struggle with depression, anxiety, stress, and low self-esteem than people who stay active That’s because when you work out, your brain releases all kinds of happy chemicals, like endorphins, serotonin, and norepinephrine.
These are the ones that make you feel good, calm, and smart Exercise can also give you a sense of achievement, social connection, and distraction from negative thoughts. So if you want to keep your mental health in tip-top shape, you should make exercise a part of your routine.
It can help you improve your mood, lower your anxiety and stress levels, sharpen your cognitive function and memory, and increase your confidence and self-efficacy The Mayo Clinic suggests that adults do at least 30 minutes of moderate-intensity exercise most days of the week to enjoy the mental health benefits of exercise.
You may lose muscle mass and strength
You know what else happens when you don’t exercise? You lose your muscles. Or sarcopenia, as the fancy people call it. Muscle mass naturally goes down as you get older, but this can get worse if you don’t use your muscles often. When you let your muscles sit idle, they get weaker and smaller over time.
This can make it harder for you to do everyday things like climbing stairs, carrying groceries, or getting up from a chair. It can also make you more likely to fall and break something. To avoid or slow down muscle loss, you need to do resistance training or strength training exercises that make your muscles work against a load or resistance.
Resistance training can make your muscles bigger and stronger by making them produce more protein and growth hormone. It can also make your bones stronger, your posture better, your balance more stable, and your coordination more smooth. The WHO recommends that adults do muscle-strengthening exercises for all major muscle groups at least twice a week.
You may have poor bone health
You know what else you need to worry about when you don’t exercise? Your bones. Yes, your bones. They are not just dead sticks that hold you up. They are alive and they change depending on how much you move. When you don’t exercise enough, your bones get less stimulation and they become weaker and thinner over time.
This can lead to osteoporosis or low bone density, which means your bones are more likely to break and bend. Exercise can help keep your bones healthy by making them grow more and lose less. Weight-bearing exercises like walking, jogging, running, jumping rope or dancing put pressure on your bones and make them stronger and denser.
Resistance training exercises like lifting weights, using elastic bands, or doing push-ups or squats can also help your bones by increasing your muscle mass and strength, which can support your bones and joints.
The National Osteoporosis Foundation says that adults should do at least 30 minutes of weight-bearing exercise and two to three sessions of resistance training per week to prevent or treat osteoporosis.
Physical inactivity can be really bad for your body and brain. It can make you gain weight, get heart problems, have mental health issues, lose your muscles, lose your bones, get some cancers, and die sooner. To avoid these nasty effects, you need to be physically active on a regular basis.
The WHO says that adults should do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week and muscle-strengthening exercises at least twice a week. By doing so, you can enjoy the many benefits of exercise and live a longer and healthier life.