Sedentary Lifestyle: Clear Signs You Aren’t Active Enough
We are all aware that exercise and movement
are important components of health. But how many of us actually move
enough throughout the day? The truth is that a lot of people end up
following a sedentary lifestyle without even realizing it. The ongoing
pandemic, which has forced millions of people to work from home and stay
at home all day, has only aggravated the issue, as more and more people
are sitting on a chair all day without moving much.
Not all of us have the time to hit the gym
every day, but doctors say that even light exercise and movement – from a
walk around your block to a light yoga session – can have a significant
impact on your overall health and well-being. But how can you tell that
you're not moving enough? Your body will let you know through these
subtle but clear signals, so all you have to do is to watch out for
them.
1. You're regularly constipated
Constipation can happen due to various
reasons, including dehydration and a diet poor in fiber. However,
according to the Cleveland Clinic, constipation can also occur when
you're not getting enough exercise.
When we move more, our GI tract moves more as well, and that makes our
bowel movements normal. To keep our bowel movements regular, we must
move regularly throughout the day, especially as we age. On the other
hand, if you keep sitting in a chair or lying on a sofa for most of the
day, your bowel moments will suffer. Therefore, make it a point to take
little breaks throughout the day where you get up and stretch or take a
walk for a few minutes. That will certainly make a big difference in
your gut health.
2. You’re always fatigued without even doing too much work
Have you been feeling sluggish or fatigued
for most of the day, even though you are hardly doing any physical work?
If this is happening even when you are having sufficient food and are
sleeping properly, it could be a sign of too little movement. Research
published in Fatigue: Biomedicine, Health & Behavior says that even
one low to moderate-intensity exercise for 20 minutes can boost one’s
energy and decrease fatigue.
This isn’t particularly surprising, as previous studies have also
suggested that exercise boosts the amount of oxygen and nutrients that
reach your tissues. But if you spend most of your day sitting or lying
down, then your tissues won’t get that necessary dose of oxygen and
nutrients, leading to tiredness or fatigue.
3. You're always out of breath
Do you often find yourself being winded or
feel out of breath after climbing the stairs or taking a short walk?
That may be another signal that you need to include some cardio
exercises in your daily routine.
If you don’t train the muscles that help your lungs expand and contract
sufficiently, they will start losing strength. As a result, you will
start feeling out of breath quicker. Over time, the lungs and the heart
of those who have settled into a sedentary lifestyle will become weaker,
and you will feel overworked as a result of even minor physical
activity. The best remedy for a tired heart and lungs is to keeping your
body active because the less activity you do, the more breathless you
are likely to feel.
4. Your joints hurt
Stiff and painful joints can be an
indication of inflammatory conditions like arthritis or an autoimmune
disease. However, this may also mean that you aren’t using them enough
during the day. Healthy joints need to move - plain and simple. Our
knees, shoulders, and ankles have a lubricant called synovial fluid in
them. According to Arthritis-health, the primary function of this fluid
is “to provide cushion and lubrication for joints.”
Additionally, synovial fluid delivers nutrients to cartilage (the tissue
that keeps joint motion fluid). It is vital to keep joints active and
moving frequently to circulate the synovial fluid throughout the joint.
Being sedentary for long hours can slow down the production of this
fluid in our joints, causing pain and stiffness. So, put your joints to
work by making sure you walk at least 15-20 minutes every day.
5. Your muscles suddenly feel tight
Some muscles can get tight due to
restricted movement too. This particularly happens when you spend long
days and weeks working at a desk or when there's a lack of physical
activity for an extended period altogether. Basically, when you stop
moving your muscles, they tend to tighten up or freeze. When this starts
happening regularly, even simple daily activities will start feeling
uncomfortable.
Just moving your muscles and getting the blood pumping to that area of
your body will be sufficient to ease the pain and discomfort. You don’t
need to start doing any high-intensity lifting or cardio to improve your
muscle strength. Simply spending a few minutes three or four times a
week stretching your body will keep them in good shape.
6. You're irritable or sad for no reason
Lack of body movement doesn’t just affect
your body; it can also affect your mood. Regular exercise makes our body
release chemicals called endorphins, also known as 'happy hormones.'
These hormones help trigger a positive feeling in the body and also help
relieve stress. Now, when you start leading a sedentary lifestyle and
stop moving around much, those endorphins are unlikely to be released,
and you might end up feeling irritable or sad for no reason.
So, if not for anything else, you can start exercising regularly to keep
yourself in good spirits in these difficult times. Try and include
light-weight cardio exercises like walking, cycling, or swimming in your
daily routine to keep your mood positive and stable.