We all know that moving more helps us stay active and can even prevent weight gain. But if you’re like most people, the amount of physical activity you get in a given day may not be as much as you think. Many adults don’t receive the recommended 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.
And this lack of movement has negative consequences on your health. Excess sedentary time is linked to a higher risk for diabetes, heart disease, and some cancers, among other things. To help you avoid these pitfalls and track how much movement you get in a day, we’ve compiled 10 surprising signs that you probably aren’t moving enough right now.
1. You feel constantly exhausted.
If you’re constantly tired and have trouble getting enough sleep, you may be spending too much time sitting. Prolonged sitting has been linked to reduced blood flow to the muscles and an increased risk of blood clotting — both of which can make you feel more tired. Sitting also triggers the release of cortisol, the stress hormone that can make you feel more stressed out, leading to a vicious cycle.
You can break the cycle by standing up and taking a walk around the office a few times a day, or by using a fitness tracker that reminds you to take a few short walks throughout the day.
2. Your shoulders and neck are always tight.
Areas like your shoulders and neck are especially prone to tension. You can help reduce this by moving more and taking breaks from sitting or other activities that require you to be relatively still for long periods. Try to take a break from your computer every hour or so and walk around for a few minutes. You can also stretch your shoulders, neck, and back muscles — try doing a seated forward fold with your legs crossed, or a seated chest stretch with your arms behind your head.
3. You have trouble focusing and remembering things.
If you’re having trouble focusing, remembering things, and completing tasks, you may need to move more during your day. Studies show that being sedentary as a group (as opposed to being active as a group) leads to poorer cognitive outcomes and reduced brain volume. You can help improve your cognition by being active throughout the day — take breaks from sitting, take advantage of stairs instead of escalators, and try to walk to places nearby whenever possible.
4. You’re waking up with joint pain.
If you’re waking up with joint and muscle pains, it could be a sign that you’re not moving enough during the day. Prolonged periods of sitting can lead to reduced blood flow to the joints, which can lead to joint pain, stiffness, and reduced mobility. You can help combat these negative effects by taking frequent breaks from sitting, getting up and walking around every 30 minutes or so, and stretching your muscles when you get up.
5. You have trouble falling asleep at night.
If you’re having trouble falling asleep at night, it may be because you’re not moving as much in the afternoon and evening. Avoiding excessive sitting during these times can help you feel more relaxed and help you fall asleep more easily. Try to take a walk outside or take a walk around the office during your break times, and keep the lights dimmed when you get home.
6. You struggle to breathe when you exercise.
If you’re having trouble breathing when you exercise, this could be a sign that you need to improve your fitness level. If you’re out of shape, each breath during exercise might require more effort as you work harder to push air out of your lungs. If you’re breathing heavily while exercising, it’s a sign that you need to build up your fitness level and make your body more efficient at getting oxygen to your muscles. Try to exercise more and make sure you’re breathing properly while doing so.
7. You constantly feel hungry (even after eating).
If you feel hungry all the time, it could be because you’re not moving enough during the day. Being sedentary increases the production of a hormone called ghrelin, which is responsible for triggering hunger. Conversely, being active can help reduce the amount of ghrelin in your blood and make you feel less hungry. Take advantage of this effect by eating more often throughout the day.
8. You struggle with constipation.
If you find that you’re struggling with constipation, it may be because you’re not getting enough physical activity. Getting enough exercise can help improve bowel function and is an important part of any constipation treatment plan. Try to increase your level of physical activity, and make sure you’re getting enough fiber in your diet.
Conclusion
When it comes to your health, you can’t underestimate the importance of being more active. If you’re not moving enough, you may be at higher risk for negative health outcomes like heart disease, diabetes, depression, and certain cancers. So it’s important to look at these surprising signs that you aren’t moving enough and make changes to your daily routine to get more active.
