Recognize 7 signs of a lack of exercise, from fatigue to difficulty sleeping

Exercise is a necessity. If you don't meet this need, the body will ask for it on its own. Your body will give you all kinds of signs so that you can immediately move. If you have this, you cannot ignore it again. What are the signs that you don't exercise enough? Here is the review.

7 signs of lack of exercise

1. Always tired

If you feel tired all the time, despite eating and sleeping enough, maybe what you need is exercise.

Feeling always tired, why do you even need exercise? What is not wrong? Calm down first. A study from the University of Georgia shows that just 20 minutes of walking and moderate-intensity aerobic exercise 3 times a week on a regular basis can increase energy by up to 20 percent.

The researchers said these findings show that regular exercise will have a direct effect on the central nervous system to combat fatigue, even as much as 65 percent

Regular exercise improves the functioning of the cardiovascular system, allowing you to have greater endurance throughout the day. When you find it easier to do your daily activities, you will have more energy left and don't feel tired easily.

In fact, the more you exercise, the more mitochondria (the part that produces energy in cells) increase. This means that the body will have more and more energy reserves, so it doesn't get tired quickly.

2. Body feels sore

Have you ever felt when you wake up in the morning, suddenly your back, knees, or shoulders hurt? Even though you have not finished doing strenuous activities. So if so, this could also be a sign that you are not exercising enough.

Sometimes this feeling of aches makes people delay exercising. On the contrary, when this happens the body gives a signal to move.

By moving the muscles, the joints will relax and blood flows more smoothly to all parts of the body, which will reduce pain.

Even people who have long-term aches and pains such as rheumatoid arthritis, can relieve their symptoms if they do regular exercise.

3. Feeling stress in a row

Have you been feeling stressed out lately? Thinking about things, worrying, fearing this or that thing? This caution can also be a sign that the body really needs exercise.

By exercising, you will feel calmer and happier. Exercise increases the levels of endorphins in the body. Endorphins are natural hormones that will provide a pleasant and calm effect.

So, after exercise your mood will be much better because of these hormones.

4. Never feel full

Maybe you think that by not exercising your body will save energy so you don't get hungry easily, quite the opposite. When you continue to feel hungry, this could be a sign that you are not getting enough exercise.

So, when you don't exercise your body will feel tired. Well, a tired body can actually produce more of the hormone ghrelin (a hormone that regulates hunger sensors). Too much of this hormone causes you to want to eat more throughout the day.

Exercise is a good appetite suppressant. People who exercise regularly will be able to control these hormones better, so that feelings of hunger are maintained.

5. Constipation or constipation

Do you often experience constipation or constipation? This could be a sign that you are also not exercising enough, not only eating less fibrous food. Exercise helps smooth the movement of the digestive system. When a person lacks exercise, his body's digestive process will also slow down.

Moreover, people who have a lot of visceral fat (abdominal fat or belly fat) and experience irregular bowel movements, the risk of developing colorectal cancer will increase.

6. Weight gain

Is your weight increasing on the scale? Or when you look in the mirror, you feel that there are physical changes? Well, this could also be a sign that you are not exercising enough.

Even a professional athlete who stops training for just 5 weeks can experience a 12 percent increase in body fat percentage. The result is this increase in fat also increases their body weight and waist circumference, reported in the Journal of Strength and Conditioning Research in 2012.

Another thing is also shown by research in PLOS One 2016 involving taekwondo athletes. Taekwondo athletes who did not exercise for 8 weeks also experienced an increase in body fat by 21.3 percent, an increase in body weight by 2.12 percent, and even a decrease in muscle mass.

So, what if you haven't exercised for more than 8 weeks? With the same eating behavior or even more, and less physical activity, it's no wonder the body will accumulate calories from your food and increase your weight. This is natural, when the body does not try to burn the calories that enter, as a result, everything accumulates.

7. Difficulty sleeping

If you find it difficult to sleep, especially at night, this could be a sign that you need to exercise. Reported on the WebMD page, a study shows that people who exercise 30-40 minutes 4 times a week experience improved sleep quality, reduced daytime sleepiness, and feel more comfortable the next day when they are on the move.

Exercise can improve mood and reduce stress. In doing so, this will strengthen the circadian rhythm, which is the body's biological processes that can determine a person's sleep cycle. Exercise allows people to bring the sleepiness of the night to full, and come back refreshed the next day.