Lack of exercise or any physical activity is responsible for 30% of mortality in men and 60% of the death rate in women. It is the most important cause of preventable deaths all over the world. Some daily activities that lead to a sedentary lifestyle are reading, sitting, watching television, using the computer, and playing video games. Diseases whose risk factors increase due to a lack of exercise are kidney stones, liver disorders, high blood pressure, diabetes, colon cancer, depression, cardiovascular disease, anxiety, obesity, osteoporosis, and blood clotting.
Just like workouts provide several positive benefits to your body, lack of exercise also creates many adverse effects. When you don’t exercise regularly, it can affect your mood, muscles, bones, heart, joints, levels of blood sugar, and lungs. Lack of workouts will weaken your bones, accumulate excess body weight, and cause malfunction of organs or failure and heart issues. It would also create chronic medical conditions, such as hypertension and diabetes.
Most often, people cite reasons such as having a busy work schedule or insufficient time to exercise. But, they need to realize that it is essential to allocate some time for their workouts, as it helps them stay fit and healthy and also helps them avoid several severe medical conditions. To invest in good health, it is imperative to exercise every day, as you will have to experience some of the adverse effects when you avoid physical activity.
Symptoms of Leading a Sedentary Lifestyle
- Weakness
- Fatigue
- Lack of sleep
- Constipation
- Indigestion problems
- Formation of gas
- Irregular bowel movements
- Drowsiness
- Irritation
- Skipping of meals
- Untidiness
- Lack of concentration
- Pain in the joints
- Increased BMI
Effects of Lack of Physical Exercise
Lack of physical activity for a long time is found to cause wide-ranging metabolic and structural changes in the body. Some of these bodily changes are a decline in physical endurance, a rise in the heartbeat, a reduction in the blood volume, and partial or complete wastage of bones and muscles.
The risk of developing chronic diseases increases when a person remains still all day. For instance, People remaining still for more than 11 hours a day are 40 percent more at risk of developing these diseases when compared to people who stay static for 4 hours a day. People who follow an exercise regime of more than 5 hours a week are more fit than people who remain sedentary for less than 4 hours a day.
What experts say about it?
According to physiologist Michael Joyner of the Mayo Clinic, lack of exercise should be treated as a separate medical condition. He mentions that people constrained to desk jobs, patients recovering in bed for an extended period, pregnant mothers, and obese people are at a greater risk of facing the undesirable health effects of a sedentary lifestyle. His comments were published in the August 2012 edition of The Journal of Physiology.
A new trend healthcare professionals observe is that those who try to commence exercise after a prolonged gap experience fatigue quickly and try to give up the efforts placed easily. This, in turn, leads to the worsening of the physical state. The poor capacity to exercise is also associated with chronic conditions like postural orthostatic tachycardia syndrome and Fibromyalgia.
However, research studies at the Texas Health Presbyterian Hospital Dallas and the University of Texas Southwestern Medical Center have found that exercising regularly for three months can reverse this undesirable situation.
An essential advice from the experts to those who want to commence exercise is that the beginning should be made in small measures. The body and the mind should be given ample time to get used to a new and progressive mode of functioning. Going for a walk of 10 minutes duration three times a day can be a good start. As the body gains stamina, this mild exercise regime can be slowly extended to a moderate level and finally, if possible, to a rigorous form in a year.
List of Top 8 Effects Of Lack Of Exercise
Your perspective about ditching exercises will change after you read the negative effects of lack of exercise listed below.
1. Causes Muscle Atrophy
This medical condition causes the wasting of your muscles when you do not follow a workout regime. They tend to break down when you don’t exercise your powers to their fullest capacity. You will also not have enough lean muscle mass, leading to fatty tissue development in the muscles. When you do not move your body muscles with exercises, it is natural for your body to have a very slow metabolism and accumulate weight.
2. Leads to Cardiovascular Issues
Being inactive is the primary culprit behind all heart diseases. Your heart will become stronger when you exercise regularly, and the blood is pumped to your body parts effectively. Performing vigorous workouts regularly prevents all types of heart-related medical conditions. Lack of exercise would cause the buildup of fat inside the chambers and valves of your heart, leading to heart failure.
Doing moderate-intensity exercises, such as biking, swimming, or walking for half an hour, would help you have a healthy heart. Exercise also improves the flexibility of your arteries, keeps the blood pressure under control, and prevents cardiac arrest. Plus, it lowers LDL cholesterol and improves HDL cholesterol levels.
3. Obesity Or Weight Gain
A person who has a BMI (Body Mass Index) of more than 30 is said to be very obese. Those who are morbidly obese will face several medical issues like sleep apnea, heart disease, diabetes, and hypertension. When you do not exercise every day, your body tends to accumulate fat, making you gain weight quickly.
When you perform workouts, it is easier to shed all the excess weight without following crash diets or weight loss supplements. If you have a sedentary lifestyle or a desk job, then it is natural for you to have overweight issues. Perform exercises and a healthy diet to lose that extra flab and stay fit.
4. Risk Of Developing Hypertension
High blood pressure or hypertension is a risky medical condition that can lead to many chronic medical issues, from kidney diseases to stroke. Usually, the blood pressure stays under control when you follow a regular exercise pattern to make your heart very strong. When your heart does not have to work hard to pump blood, the force of pushing it towards the arteries is low. So your blood pressure stays within the normal range.
5. Occurrence of Breast Cancer And Colon Cancer
Physical inactivity is the top reason why most people have colon cancer. Those who don’t exercise will have a tough time passing stools, as the bowel movement will be much slower. It would also expose the colon in your body to carcinogens for a long time while causing severe damage. Regular workouts would help with quick bowel movements along the colon.
Inactive women also risk developing breast cancer, as lack of exercise can fuel the growth of breast tumors. You must follow the workout schedule at least 6 days a week to avoid such severe medical conditions.
6. Raises The Chances Of Gallstone Formation
If your gallbladder has hard deposits of bile, it leads to the formation of gallstones. The development of gallstones can be identified through symptoms like nausea, fever, and pain in the abdomen. This condition is one of the top effects of lack of exercise, as inactivity increases the development of gallstones by hiking the triglyceride levels and inducing colon damage.
7. Leads To Type 2 Diabetes
Adult-onset diabetes or Type 2 Diabetes develops when your body produces minimal insulin or develops resistance towards the insulin. Physical inactivity and obesity are the two key factors that cause this type of diabetes. Lack of exercise leads to the formation of visceral fat and triggers the secretion of toxic hormones. These hormones are responsible for inducing insulin resistance in your body. Further complications of diabetes include nerve damage, kidney disease, eye issues, and heart disease.
8. Develops Anxiety and Depression
You need to revise your statement if you thought that lack of exercise would only lead to physical complexities. Your mind will also be affected, as inactivity can cause fatigue and depression. The activities will help release happy hormones and valuable chemicals in your brain and body that can lower the levels of anxiety and depression. In short, being active will help improve your mood and keep negative emotions at bay.
The effects of lack of exercise that we have mentioned above affect not only the adults but even the kids. People of all ages can make small changes to their lifestyle and incorporate activities to get excellent relief from all medical ailments. You can begin your exercise regime for 30 minutes and slowly increase the duration to stay fit. If you are overweight, consult your doctor before starting cardiovascular or strength-building workouts. Always remember that a dedicated workout schedule can quickly reverse the adverse effects of lack of exercise.
Conclusion
Here are key statistics and findings related to the effects and symptoms of lack of exercise:
1. Physical Inactivity and Chronic Disease
The CDC highlights that physical inactivity can lead to a range of chronic diseases and conditions. Regular physical activity can improve sleep, increase the ability to perform daily activities, enhance cognitive ability, and reduce the risk of dementia. It also improves bone and musculoskeletal health and may help the immune system protect the body from infection and disease (Source).
2. Health Risks Linked to Physical Inactivity
Johns Hopkins Medicine outlines several health risks associated with physical inactivity, including a greater risk of developing high blood pressure, type 2 diabetes, coronary heart disease, feelings of anxiety and depression, and an increased risk of certain cancers. They also note that physically active overweight or obese individuals can significantly reduce their risk for disease with regular activity, and older adults can decrease their risk of falls (Source).
3. Prevalence of Physical Inactivity
A study cited by the CDC from 2014 found that among US adults aged 50 and older, 28% were physically inactive. The rate of inactivity was 30% higher among those with a chronic disease. Additionally, Hispanics, non-Hispanic Blacks, and adults with lower education levels were more likely to be inactive (Source).
Lack of Exercise FAQ
How does a lack of exercise affect bones and bone growth?
Exercise has a positive effect on bones and bone growth. When somebody exercises, the body releases endorphins. These are hormones that block pain signals from the brain. As a result, this reduces the stress and inflammation that can damage your bones. In addition, regular exercise helps to increase the production of vitamin D, which is essential for healthy bone growth. It also helps increase the density and strength of bones, which can help prevent osteoporosis. In addition, regular exercise has been shown to improve the function of blood vessels in the bone, which enhances the delivery of nutrients and oxygen to the bone tissue.
How does lack of exercise affect childhood obesity?
There is a clear link between lack of exercise and childhood obesity. One study found that children who are obese are 30% more likely to be inactive than those who are not obese.
Being inactive leads to weight gain in two ways: by increasing the amount of fat stored in the body and reducing muscle mass. So, if you want your child to avoid becoming obese, make sure they get enough exercise. There are many ways to do this, including playing outdoors with friends or family, participating in organized sports leagues or clubs, or taking aerobic classes at the gym.
Lack of exercise can have several negative effects on childhood obesity, including:
- Increase in the risk of developing type 2 diabetes
- It increases the risk of heart disease
- Increase in the risk of developing joint problems
- It decreases muscle strength and flexibility
How does lack of exercise affect serotonin inhibition?
There needs to be more research done on the effects of lack of exercise on serotonin inhibition. However, it is reasonable to assume that lack of exercise would decrease serotonin levels as serotonin regulates mood and energy levels. Low serotonin levels have been linked to obesity, depression, anxiety, and other conditions. Conversely, exercise has been shown to increase serotonin levels in the brain.
