Exercising regularly is essential for a healthy life. The World Health Organization recommends that adults do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.

This totals to around 20-25 minutes of exercise per day on an average. Daily exercise can help prevent chronic diseases, reduce stress, enhance mood, boost energy levels, and even regulate sleep cycles. But what happens when we don’t exercise for at least 20 minutes a day? Let’s delve deeper into this query.

Inactivity leads to weight gain

Physical inactivity is the second leading preventable cause of death in the United States after smoking. When you don’t exercise, the calories you consume aren’t burnt, causing you to gain weight.

This weight gain can lead to obesity, causing more significant health issues such as heart disease, high cholesterol, blood pressure, and diabetes. Inactivity can also cause metabolic dysfunction, leading to the accumulation of visceral fat, which can cause serious health problems.

The muscle mass decreases

Have you heard of the age-old quote, “use it or lose it”? This phrase is entirely relevant to our muscles. When you don’t exercise for at least 20 minutes a day, your muscles lose their strength and tone over time.

A lack of physical activity causes your muscles to decrease in size, making them weaker and more prone to injury. Muscle mass reduction also affects your body’s resting metabolic rate, causing you to burn fewer calories even at rest.

Reduces flexibility & mobility

Your joints and muscles become rigid when you don’t use them regularly. A lack of physical activity for at least 20 minutes a day causes your muscles to shorten, reducing your flexibility and mobility.

It can make simple tasks like bending over, reaching high shelves, and even getting out of bed more challenging. Additionally, it increases your risk of muscle strains, pulls, and other injuries.

Higher risk of chronic diseases

The risk of developing chronic conditions such as diabetes, heart disease, and obesity increases when you don’t exercise for at least 20 minutes a day.

Physical inactivity also increases your risk of developing other diseases such as certain cancers, and Alzheimer’s disease, and depression. Moderate-intensity aerobic physical activity has been shown to reduce the risk of chronic disease and help manage symptoms in people with existing conditions.

Decreased cognitive function

A lack of physical activity can also affect your cognitive function. Research suggests that physical activity boosts blood flow and oxygen to the brain, improving cognitive function.

In contrast, a lack of exercise can impair brain function, reducing focus, and causing memory problems. Additionally, sedentary behavior is associated with an increased risk of anxiety and depression.

Mood swings and Stress

Participating in regular physical activity can have a significant impact on your mental health and well-being. Inactivity can lead to irritability, mood swings, and an overall decline in mental health.

Physical exercise triggers the release of endorphins, which are known to improve mood and reduce stress levels. A lack of exercise can lead to increased stress levels and can negatively affect your mental health.

Reduces bone density

Bone density is a crucial aspect of bone health. By the time you reach thirty years of age, your bone density has reached its highest point.

However, inactivity can reduce bone density and cause bones to become more fragile, leading to an increased risk of fractures and osteoporosis. Exercise, even for a short duration every day, can help maintain and increase bone density.

Lower quality of sleep

The quality of your sleep and the amount of sleep you get can impact your health significantly. According to studies, physical activity and sleep are interconnected, and one affects the other.

When you don’t exercise for at least 20 minutes a day, your circadian rhythm (the body’s natural clock) is disrupted, which can lead to a lower quality of sleep and increased disrupted sleep patterns. Additionally, a lack of exercise can cause mental stress and anxiety, which can negatively affect the quality of your sleep.

Poor physical health in children

The lack of physical activity isn’t restricted to adults; it can impact children’s health as well.

Research suggests that children who don’t exercise for at least 20 minutes a day are at higher risk of developing obesity, type 2 diabetes, high blood pressure, and other related conditions. Encouraging children to participate in physical activity from a young age can have a significant impact on their physical and mental health throughout their lives.

Conclusion

Exercise is an essential component of our lives that we cannot overlook. It affects every aspect of our health, from physical to mental health.

With an increasingly sedentary lifestyle, it’s crucial to incorporate regular physical activity into our daily life. A lack of exercise that lasts at least 20 minutes a day can cause detrimental effects to our health. Regular exercise can help us regulate our blood pressure, regulate sleep patterns, boost our mood, lead to a better quality of life, and so much more.