This article is a translation of the following Japanese article:
Original: 運動不足が体に与える影響と改善方法｜忙しい人でもできる健康習慣
While modern life has become very convenient, it is said that opportunities for physical activity have decreased dramatically.
Working at a desk, using a smartphone, and traveling by car or train – many people find themselves “not moving much all day.”
Lack of exercise not only reduces physical strength, but is also associated with the risk of various poor physical conditions and lifestyle-related diseases.
Author
“The more you think, “I have to exercise,” the more the hurdles get higher, but in reality, your body responds properly to just a little movement.”
What is a lack of exercise?
In general, lack of exercise is
- Low amount of physical activity in daily life
- Less opportunity to use muscles and cardiopulmonary function
Refers to the state.
The Ministry of Health, Labor and Welfare has also shown that a lack of daily physical activity increases health risks, and the “amount of movement” is important even if you are not doing any special exercise.
Main effects of lack of exercise on the body
① Decrease in muscle strength and physical strength
If lack of exercise continues,
- Decrease in muscle mass
- Decrease in physical strength
- Get tired easily
will occur.
The muscles in your lower body in particular are prone to weakening if you don’t use them,
This can cause you to feel tired going up the stairs or even just walking a short distance.
Author
“Physical strength is more influenced by whether or not you use it than your age.”
② Worsening of stiff shoulders and lower back pain
If you do not move your body for a long time, blood flow will be poor and your muscles will become stiff.
As a result,
- Stiff shoulders
- Stiff neck
- Low back pain
It is more likely that such problems will occur.
Especially in a desk-based lifestyle, staying in the same posture can be a big burden.
③ Deterioration of blood flow/easiness to get cold
Exercise acts as a pump that circulates blood throughout the body.
Lack of exercise causes stagnation of blood flow,
- Cold hands and feet
- Swelling
- Sluggishness
.
④ Increased risk of lifestyle-related diseases
Not enough exercise,
- Feimao
- High blood pressure
- Diabetes
- Lipidemia
.
As energy consumption decreases, it becomes easier to put extra strain on the body.
Author
“Exercise isn’t just for weight gain; it also has the role of protecting the inside of your body.”
⑤ Disturbance of autonomic nerves/effects of stress
If you continue to live a life in which you do not move your body, the autonomic nervous system will not be able to switch properly.
- Low sleep
- Easily depressed
- Easily irritated
It may lead to physical and mental disorders.
Moderate exercise is also important for mental stability.
Common signs of lack of exercise
- I get tired just by moving a little bit
- Stairs and slopes are difficult
- My shoulders and hips are always heavy
- My body feels tired
- I can’t get rid of my fatigue even after sleeping
These may be signs from your body that it wants you to move.
How to improve lack of exercise even for busy people
① Increase the amount of movement in your daily life
We tend to think that exercise = going to the gym or running, but
First of all, it is important to move your body in your daily life.
- Stairs instead of elevators
- Walk for 1 station
- Stand up frequently
This alone will change the momentum.
Author
“It’s OK to just move a little, not just exercise properly.”
② Make light walking a habit
Walking is an exercise that puts less stress on the body and is easy to continue.
- 10〜20分
- Reasonable pace
- Able to have a conversation
as a guideline, it will help improve blood flow and maintain physical strength.
③ Relax your body with stretching
Stretching relieves muscle tension and increases blood flow.
- When you wake up in the morning
- Between work
- Before bed
It is important to continue even for a short time.
④ Be aware of your core and lower body
Especially important is
- Abdominal muscles/back muscles
- お尻
- Thighs
These are muscles that support the body.
By being aware of these movements, you can improve your posture and prevent back pain.
⑤ Don’t push yourself too hard and prioritize continuing
The most important thing to overcome lack of exercise is to continue.
- It’s OK if it’s not every day
- Even a short time is OK
- It’s OK to take a day off if you don’t feel like it
Author
“A small amount of exercise that you can continue is much more effective than one that doesn’t last.”
Be careful in these cases
- Strong pain when moving
- Shortness of breath and palpitations
- Have a chronic disease
In such cases, it is important to proceed without making self-diagnosis and consulting with a medical institution.
Summary | Lack of exercise can be improved “starting now”
Lack of exercise can affect your body without you even realizing it, but
It’s never too late to start.
✔ Move a little
✔ Don’t force yourself
✔ Continue
Just by being conscious of these three things, your body will change little by little.
Author
“Moving your body is a gift to your future self.
Let’s start with small steps that you can take today.”
