Each person’s age, physique, height and weight, basal metabolic rate …… are different, the amount of exercise needed is also different. How do you know if you are exercising enough?
Here are 11 signs to help you review. you can also refer to the exercise calculator, using reference values to estimate the amount of exercise required each week.
Signs Of Insufficient Exercise
If the following 11 signs appear in your body, you should be alert to whether the physical activity is not enough.
1. Skin Loses Its Luster
According to research, moderate exercise promotes circulation and the immune system, helping to keep the skin young and radiant. Dermatologist Ellen Marmur explains that exercise promotes blood flow, which nourishes and revitalizes skin tissue cells through oxygen and nutrient supply, while metabolizing waste products. Therefore, if the skin condition becomes worse, or a strong sense of general tiredness, may be the skin, muscle cells of oxygen and nutrients supply is insufficient.
2. Constipation, Poor Metabolism
The more active you are, the more vigorous your bowel movements are, and the easier it is to have a smooth bowel movement. Healthy muscle groups in the abdominal muscles and diaphragm can also help metabolize waste products from the digestive system. As we age, exercise can also ensure the metabolic cycle. Weight loss doctor Chuang Haihua pointed out that the basic metabolic rate declined, partly because of insufficient exercise.
3. Appetite Too Much
Many people think that the Games eat more, in fact, the opposite, exercise can help regulate the overall hunger factor, control appetite, not easy to overeat. The famine is a hormone secreted by the gastrointestinal tract that promotes appetite and helps the body store fat. Aerobic exercise such as cycling, swimming, walking and jogging will adjust the level of the famine.
4. Fast Walking, Climbing High After Easy To Gasp
Arms if not often exercise, there will be butterfly sleeves. the same reason, if not often training lung contraction, the lungs will become weak, easy to wheeze.
The less exercise, the easier it is in daily activities (such as brisk walking, climbing stairs) become panting.
5. Blood Pressure Rises
Sitting still for a long time will slow down the blood flow and increase the risk of high blood pressure, which can easily lead to coronary heart disease, heart disease, venous embolism and other cardiovascular diseases.
6. Joint stiffness and back pain
Infrequent movement of muscles and bones and improper posture will lead to joint pain and stiffness; infrequent use of the core muscles will make the muscles weak and affect the strength of the back to support the body, resulting in a hunchback.
Exercise can stimulate the brain to secrete the right amount of serotonin, so you can easily fall asleep, deep sleep, better overall sleep quality. If you often toss and turn at night and can not sleep, it means you should move more muscles during the day.
8. Diabetes Precursors
Drinking more, eating more, urinating more, and losing weight are all pre-symptoms of diabetes. If you get into the habit of exercising, your body will be more accustomed to adjusting glucose levels and your blood sugar will be more stable. Therefore, exercise is one of the ways to reverse pre-diabetes.
9. Sickness Or Cold From Time To Time
Moderate movement of the muscles and bones can strengthen the immune system, the body will be infected with viruses or bacteria, and the chance of getting sick will be reduced.
Regular exercise stimulates the body to secrete “growth factors” to help tissue cells repair. Growth factors also increase blood flow in the brain, and as more blood enters the brain, the ability to think, remember, and make decisions will improve.
11. Depressed Mood
Neuroscience expert Hong Lan pointed out that when the heart rate increases, the brain will secrete dopamine, serotonin, noradrenaline and other neurotransmitters, which directly affect the mood. If serotonin and dopamine increase, mood will become better, if the secretion is not enough, it will make mood depression, mental discomfort.