Some people are born with naturally thin frames and the metabolism that allows them to eat
pretty much whatever they want and never gain weight.
It might be tempting for these people to forego working out altogether.
But exercise does a lot more than help us burn calories to lose weight.
In fact, not getting enough exercise can have a pretty significant impact on what's going
on in our bodies and the future of our health.
Here's what happens when you don't exercise enough.
Poor diet
Many people who exercise regularly also eat very healthy diets.
While it may seem like this is always due to a conscious choice to be healthier, it
turns out that people who are more active actually crave healthy food.
Scientists call it the transfer effect, which is when a person starts to improve one area
of life and that automatically triggers a desire to improve others.
The problem comes when someone falls off the wagon with their exercise routine, since it
doesn't take their nutrition long to follow.
Your body stops craving highly nutritious foods because it no longer needs the extra
sustenance.
"What the heck is that?"
"Who puts broccoli on pizza?"
"That's it.
I'm done."
"Congratulations San Francisco.
You've ruined pizza."
Instead, nutritionally-poor foods like potato chips and chocolate cake become more enticing.
And once you start eating junk, you start craving more junk.
Sleepless nights
According to the Centers for Disease Control and Prevention, one in three American adults
is not getting enough sleep, and a lack of exercise might be contributing factor in that
shocking statistic.
Regular exercise has been shown to increase total sleep time and leave people feeling
more alert and well-rested throughout the day.
But it's important to note that while a single day of exercise does produce some small improvements
to sleep compared to those who do not exercise, only those who engage in regular exercise
see a significant difference in sleep quality.
Slowing down
If you don't exercise regularly, you may find that when you climb a flight of stairs or
carry a heavy bag of groceries for more than a few feet, you get out of breath.
Regular exercise results in improved cardiovascular and lung health and improved functional capacity.
This means your body has greater efficiency for taking in and absorbing oxygen, even when
your body is fatigued.
Without regular exercise, your body is not as efficient at absorbing oxygen when it's
under strain, which is why you may get light-headed and can't catch your breath.
Your metabolism will also decrease after prolonged periods of a sedentary lifestyle.
Research has shown that exercise helps increase a person's Resting Metabolic Rate, or RMR,
which is the rate at which your metabolism functions when you're not exercising or otherwise
active.
While RMR is affected by other factors as well, increases in RMR from regular exercise
are valuable.
But when you don't get enough exercise, your under-used muscles gradually shrink and your
body fat percentage increases, further slowing your metabolism.
By getting enough exercise now and increasing your RMR, you can be proactive about your
metabolism rather than reactive in the years down the road.
Increased injuries
The more you use your body, the more accustomed it is to movement and the more it can deal
with before it becomes fatigued.
So when you don't exercise, your muscles become deconditioned.
What this means is that when you're sedentary, the result is a partial or complete reversal
of any prior gains in strength, cardiovascular fitness, and flexibility or mobility.
One consequence of these losses in physical fitness can be injury and lower back pain.
So if you're starting to notice a few more aches and a bit more stiffness when you wake
up in the morning, it may be time to use it or lose it.
Mood swings
Another consequence of skipping the gym is that you may feel grumpier or sadder than
usual because, when it comes to your mood, exercise can play a big part.
Some scientists argue that this is because exercise has an effect on neurotransmitters
like serotonin and dopamine levels in the brain, which can help make us feel happy.
For people who exercise a lot and then stop, it can almost be like going through withdrawal
from a drug.
"I don't think you want any help I think you want a little pity party."
Meanwhile, stress levels can also be affected by your daily routine because both inflammation
and oxidative stress have been shown to be important in the development of psychological
stress and anxiety.
Regular exercise serves as an anti-inflammatory that can help reduce this kind of stress,
which then reduces psychological stress.
Weakened bones
While cardio training is important for your heart, it isn't the only type of exercise
you should be doing.
In fact, resistance training, like lifting weights or doing bodyweight exercises, may
be one of the most beneficial types of exercise for women in particular.
As we age, our bones get weaker.
This is especially true of women who are four times as likely as men to suffer from osteoporosis.
By engaging in resistance training before menopause, a woman will increase her bone
mass and reduce her risk of developing osteoporosis.
For those who are already postmenopausal, strength training is still shown to be more
effective for increasing bone mass than non-weight bearing cardiovascular exercise.
Shorter lifespan
Numerous studies have shown that in addition to decreasing the risk for certain cancers
and improving cardiovascular health, exercise helps you live longer overall.
It turns out that regular exercise is associated with a 30 percent decrease in all-cause mortality
— that is, all of the things that could possibly kill someone.
This means people who exercise are less likely to experience death caused by disease and
have a greater chance of dying of natural causes.
If you don't get enough exercise, you may be at higher risk for disease and a shortened
lifespan.
Leading a sedentary lifestyle has been linked with diabetes, cardiovascular disease, and
all-cause mortality.
In other words, it isn't just about weight and sleep.
Exercise may actually be a question of life and death in the long-run, so for the sake
of your mind, body, and longevity, it's time to get up and move.
"And I will make a greater effort to exercise."
"Yes you will!"
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