In the cold winter months, outdoor activities decrease, naturally reducing the amount of exercise people get. When physical activity is lacking, the body sends various signals in daily life. If you notice these signs, it’s time to start exercising for your physical fitness and health.
Out of Breath Climbing Stairs
Even those who exercise regularly may feel short of breath climbing stairs, as the body requires more oxygen. However, if climbing stairs feels excessively difficult, it could signal an issue with your fitness level.
When fitness declines due to a lack of exercise, aerobic activities become challenging, and even simple activities like walking or jogging consistently feel hard. In such cases, it is recommended that you start with light walking for 30 minutes five times a week. Your fitness level will improve as you exercise consistently and gradually increase the intensity.
A Thick Waist and Excess Belly Fat
Body weight alone doesn’t define health, but excess belly fat, especially around the waist, often indicates a lack of exercise. Excess abdominal fat is typically associated with central obesity, which negatively affects the health of vital organs such as the heart, kidneys, liver, digestive system, and pancreas.
If your waist circumference exceeds 40 inches for men or 35 inches (approximately 89 cm) for women, it’s a red flag for your health. To reduce belly fat, combine aerobic exercises with strength training.
Push-Up Struggles
You may lack physical strength and muscle mass if you struggle to do push-ups correctly. Push-ups engage the back, shoulders, arms, and core muscles, making them an excellent test of overall fitness. While the standard may vary by age and gender, men under 50 should be able to perform at least 5–10 push-ups.
If you can’t perform a push-up, it signals a need for improvement. Don’t be discouraged if you can only manage one or two first. Start with knee push-ups and gradually increase the number. As you progress, transition to standard push-ups for better results.
Slow Heart Rate Recovery After Exercise
During exercise, the heart beats faster to supply oxygen to the body. Heart rates during exercise typically reach 140–190 beats per minute, depending on age. Once you stop exercising, your heart rate should drop by about 20 beats per minute and return to normal.
However, if your heart rate takes a long time to recover, it could indicate a problem caused by insufficient exercise. A healthier body recovers heart rate more quickly.
Craving Sweet Foods Constantly
You might think exercising increases appetite and makes you crave food immediately, but research shows otherwise. A study involving 30 young adults found that regular exercise significantly reduces interest in food immediately after workouts.
In contrast, people who exercise less tend to crave more sugary foods. If you constantly crave sweets and look for sugary snacks throughout the day, it could indicate a lack of exercise.
Exercising consistently reduces overall appetite and decreases cravings for sugary foods.
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