Are There Any Risks Associated With Not Getting Enough Exercise Each Week?

Getting regular exercise is vitally important for maintaining good health and preventing disease. However, many people struggle to find the time in their busy schedules to fit in the recommended 150 minutes of moderate exercise per week. Is a lack of exercise really that bad for you? Unfortunately, yes - not getting enough physical activity can significantly raise your risk for numerous health problems.

The Dangers of a Sedentary Lifestyle

Sitting for long periods has been dubbed “the new smoking” in terms of its risks. People who live a sedentary lifestyle with minimal exercise have a far greater chance of developing:

• Heart disease and stroke - Inactivity leads to higher blood pressure, and cholesterol levels, and makes blood clots more likely to form. This dramatically raises risks for heart attacks and strokes.
• Type 2 diabetes - Not exercising can cause insulin resistance, which makes diabetes more probable. Just 150 minutes of walking per week can reduce diabetes risk by over 50%.
• Cancer - Lack of exercise is linked to higher risks for several cancers like breast, colon, endometrial, and lung cancer.
• Depression and anxiety - Exercise helps regulate chemicals in the brain that improve mood and reduce anxiety. Without it, many suffer from worse mental health.
• Weak bones and muscles - Our musculoskeletal systems need the stress of exercise to stay strong. Without it, we suffer from loss of bone density, muscle mass, and balance.
• Weight gain - A sedentary routine makes it nearly impossible to maintain a healthy weight. As much as 90% of people who have lost weight gain it back when they stop exercising.
• Premature death - Living a completely inactive lifestyle can take years off your life expectancy. Heart disease and diabetes complications are more likely to be fatal without exercise.

How Much Exercise Do You Need?

The minimum recommendation is 150 minutes per week of moderate exercise like brisk walking. But more movement throughout the day provides even greater health benefits. Simply standing up regularly if you have a desk job can counter some risks. High-intensity exercise training for short bursts can also strengthen the heart quickly.

Aim to incorporate more physical activity into your daily routines. Take the stairs, walk instead of drive for errands, pace during phone calls, do housework vigorously, and find fun exercises you enjoy. Staying active for at least 30 minutes a day can go a long way in avoiding the many perils associated with inactivity. Don't let a busy schedule compromise your health. Prioritize exercise for disease prevention and longevity.