If you work from home most of the time, the problem of less movement can creep up on you. This is also true for those who spend their days sitting or sleeping on the couch and not going out much. And this affects your health. Have you ever wondered if you are getting enough exercise or do you secretly know the answer but find it hard to accept it? Here are some signs that you’re not exercising enough!

1) Not Following Prescribed Health Advice

New guidelines from the World Health Organization (WHO) recommend 150-300 minutes per week of moderate-intensity aerobic exercise or 75-150 minutes per week of vigorous-intensity aerobic activity and two days of strength training. It is a sign of inactivity if you cannot meet any of these suggestions.

2) Feeling Tired All the Time

Fatigue can have many causes (stress, poor diet, hormonal imbalances), but lack of exercise can also make you feel exhausted. The more you sit, the more tired you feel. This can happen in a matter of days because your body (as well as your heart, lungs, and muscles) lose strength. The good news? Studies have shown that exercise can help you regain your strength. One study found that tired participants had a 20% increase in energy levels after six weeks with 20 minutes of exercise three times a week!

3) You Feel Rushed

The heart benefits from a good flow of oxygen. Sitting on the couch all the time can worsen the condition of the heart, as breathing becomes shallow and less oxygen is sent to the heart. The heart must work harder to keep pumping enough oxygen to the body, which can cause you to feel rushed and have heart palpitations which are not good for heart health. Not exercising increases sympathetic pressure, stress hormones, and inflammatory markers, leading to cardiovascular disease. As age advances, it can be more challenging to prevent this. What is the optimal treatment? Exercise consistently for at least 8-10 weeks!

4) Mental Signs of Inactivity

Studies have also shown that too much sitting negatively affects mental health and decreases the quality of life. Exercise leads to the release of the happy hormone serotonin and causes the well-known “runner’s high,” which often makes people want to keep exercising and continue their sporting habits. Awareness of one’s lack of exercise and being more active can improve one’s mind and mood. An important role here is mindfulness, which improves one’s ability to cope with stress and anxiety. Therefore, to enhance the relationship between physical fitness and mental health and reap the benefits, be mindful in your physical activity.

5) You Are Indoors Most of The Time

Another effective way to get physical activity is to do the math. Take your sleeping hours and subtract them from the 24 hours. This is the amount of time you are alive, moving, active, and engaged. If you spend more than 50% of your time sitting, either at work or on the couch, it is essential to change this. For example, increase the number of times you take a walk during your workday, or set aside a time during the day when you can go out for a bit. Spending a lot of time indoors is also a sign of inactivity.

6) You Can See Your Weight and Metabolism Change

To prevent unhealthy fluctuations in weight, it is essential to consume the same number of calories you burn. However, if you are not exercising enough and your calorie intake does not change, the calories you do not burn will be stored as fat. Furthermore, too much sitting affects metabolism. When the metabolism slows, fewer calories are consumed at rest. Blood circulation is reduced, and metabolism is slowed, which in the long run can lead to diseases such as diabetes, myocardial infarction, and stroke. So, let’s get moving!

Let us know if these few tips have helped you in the comments below!