What happens to your body when you don’t exercise?

Most people agree that drunk driving, smoking, swallowing swords… are risky activities. Surprisingly, sometimes not doing anything, not moving the body, not exercising can be equally dangerous to life. Let’s take a look at the harmful effects of not exercising with easyhealthylive.com.

In fact, inactivity causes more deaths in the world than smoking or diabetes. According to a study published in the journal The Lancet, researchers found that the worst performers (as determined by the treadmill test) had a 500% increased risk of premature death. Here are some harmful effects of not exercising, please refer.

1. The first harm of not exercising is that it will be difficult for you to sleep well

Not getting enough sleep or tossing and turning at night doesn’t seem to be a cause for concern. But if this happens regularly, it can lead to a host of health problems – from weight gain, diabetes, heart disease to poor immunity, mood disorders and even accidents. So, not getting enough sleep due to inactivity can be life-threatening.

The first harm of not exercising is that it will be difficult for you to sleep well

Now think about the other side: Have you ever fallen into the deepest, most satisfying sleep after gardening, kayaking, or going for a long run? Intense exercise, especially when exercising outdoors, is a highly effective sleep stimulant. Advances in Preventive Medicine have identified 29 studies showing that exercise improves both sleep duration and sleep quality.

Please see more articles Goodbye insomnia with regular exercise routine

2. Have high blood pressure

Exercise helps the heart pump blood more efficiently. If your heart is healthy, it will have to work less to pump blood and less force through the arteries. Without exercise, over time your heart-respiratory health (CRF) will decline.

Factors that affect blood pressure

In a Korean study published in the American Journal of Human Biology, 3,831 men without heart disease or hypertension were screened twice about 10 years apart. The researchers found that those who reduced their exercise during that time had a 72 percent increased risk of developing high blood pressure compared with subjects who increased their cardio-respiratory exercise. So not exercising is a mistake that makes your high blood pressure worse.

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3. Heart disease

Even if you don’t have the risk factors associated with heart disease such as high blood pressure, high cholesterol, and obesity, being inactive can still lead to heart disease.

Ignorance is a sign of heart disease

Johns Hopkins Medicine researchers analyzed the fitness levels of more than 11,000 participants. They found that being inactive in middle age for six years was associated with an increased risk of heart failure.

In another report in the journal Circulation, 2,530 participants reported reduced physical activity increased their risk of heart failure by 18 percent even though they had no history of cardiovascular disease at the start of the study.

You can refer to the article Why more and more men under 40 have heart disease

4. Memory loss

Scientists believe that exercise spurs the brain to form new and adaptive neural connections throughout life. Studies have demonstrated that one such area of ​​growth is in the hippocampus, which governs memory and executive functions. A study presented in the journal Neurology found that people who were healthy at a young age had better memory, motor skills, concentration and emotional control 25 years after they were in middle age. year.

Memory loss

5. Decreased stamina

Consider an experiment that measured VO2 max of kayakers after they took a 5-week break from training. VO2 max is a measure of the maximum amount of oxygen a person can use during an intense workout. This is also considered the gold standard test to determine the cardiovascular status of an athlete.

Kayaking techniques

The Journal of Sports Science & Medicine study found that kayakers’ VO2 max decreased by an average of 11.3% during a five-week no-training hiatus. So if you, the average person who is not a kayaker, don’t do any exercise for a long time, what will your VO2 be?

6. Loss of blood sugar control

Physical activity plays an important role in how your body processes carbohydrates, and even missing a few sessions can impair blood sugar control. According to a recent study in the journal Medicine & Science in Sports & Practice, study author Assoc. John Thyfault, of the University of Missouri, said: “The team now has evidence that physical activity is an important part of maintaining daily blood glucose levels. Even in the short term, reducing daily activity and stopping regular exercise causes the acute changes in the body associated with diabetes that can precede weight gain and the development of obesity.

hypoglycemic foods

Conversely, even a moderate amount of exercise can improve the way the body regulates blood glucose levels. More and more research shows you don’t have to be an athlete to have the benefits of exercise. A groundbreaking 2013 study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology compared moderate walking to brisk running and found that both forms of exercise reduce the risk of cardiovascular disease. have the same chance of developing type 2 diabetes.

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>>> See more: Immediately ask 10 questions to yourself when you intend to give up exercise

7. Linked to some cancers

Does sitting all day increase cancer risk? Inactivity is a risk factor for many chronic diseases and premature death. According to the US National Cancer Institute, although no studies have proven that less exercise causes cancer, many studies have evidence linking more physical activity with a reduced risk of cancer.

colon cancer

For example, a 2016 review of 126 studies found that people who participated in the highest levels of physical activity had a 19% lower risk of colon cancer than those who were the least physically active. Similarly, a meta-analysis of breast cancer studies found that women who exercised the most had a 12-21% lower risk of developing breast cancer.

8. Knees and shoulders hurt

Joint pain, tenderness, and throbbing can be caused by osteoarthritis, injury, repetitive motion at work, and aging, but inactivity is also a common cause of joint pain. Researchers at Harvard Medical School say restricting movement can weaken your muscles, hurt your joints and affect your posture, causing a host of other problems.

Should you practice yoga when you have knee pain?

The fix is ​​very simple but does not happen overnight. Start a regular routine of walking and other aerobic, resistance training exercises to strengthen key supporting muscles and restore joint flexibility.

9. “good” HDL cholesterol will drop

Regular aerobic exercise is one of the most effective ways to raise high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol. According to the Harvard Health Letter, HDL cholesterol helps remove harmful cholesterol from the blood and is associated with a reduced risk of heart disease. So if you don’t exercise regularly and do it with enough intensity to get your heart rate up, your HDL will likely drop and your LDL (bad) cholesterol will increase.

HDL cholesterol

The American Heart Association recommends 150 minutes of moderate aerobic exercise per week. If you break it down, you only need to practice for half an hour/day and 5 days/week. Those activities are enough to get your heart rate up and make you breathe better.

10. Bones can become brittle

As you age, calcium from your bones is reabsorbed into the bloodstream. This leads to decreased bone mass and can lead to brittle bones, a condition known as osteoporosis. One of the key ways to prevent this bone loss is exercise.


If you don’t exercise a lot, you increase your risk of age-related bone weakness. Exercises to strengthen bones include:

  • The College of Sports Medicine, USA, recommends weight-bearing exercises such as taichi, yoga, brisk walking, golf, dance, hiking, racquet sports (tennis, squash) , strength training.
  • The National Strength and Conditioning Association of America recommends resistance training with weights to increase bone density.
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Please see the article Why should you eat calcium-rich foods after a workout?

11. Can you become depressed?

Exercise is a proven non-drug treatment for anxiety disorders and depression. But can being inactive put a person at a higher risk of developing depressive symptoms?

You can become depressed as a result of not exercising

An analysis of dozens of observational and intervention studies shows that physical activity can prevent depression. While some other studies show that both low-intensity and high-intensity physical activity are effective in reducing the likelihood of depression, high-intensity exercise has the most preventive effect.

12. Weight gain is the most common side effect of not exercising

Most experts agree that your eating habits play a bigger role in weight gain or loss than exercise. However, a study at Stanford University has shown a correlation between obesity and a sedentary lifestyle. Scientists looked at long-term results from more than 17,000 people taking part in the National Health and Nutrition Examination Survey. The analysis found that between 1988 and 2010, the proportion of adults who did not exercise in their free time increased from 19% to 52% in women and from 11% to 43% in men.

Uncontrolled weight gain is a harmful effect of not exercising

During the same time period, the researchers also found that obesity rates in women increased from 25% to 35% and from 20% to 35% in men. From there, there may be a link between being sedentary and increasing the likelihood of obesity.

Through this article, easyhealthylive.com has shown you the harmful effects of not exercising. For better health, you should start exercising as soon as possible.

Reference source

What Can Happen To Your Body If You Don’t Exercise https://www.eatthis.com/side-effects-not-exercising/ Accessed June 24, 2021

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