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As you get older, it becomes harder to carve out time to sweat your day away, but doing so will have serious long-term consequences.
What Happens If You Workout But Don T Eat Healthy
Most people agree that drunk driving, smoking, and swallowing swords are inherently risky activities. What’s surprising is that sometimes doing nothing (not moving a muscle) can be just as deadly.
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Lack of exercise or even physical inactivity is a confirmed risk factor for premature death. In fact, inactivity and a sedentary lifestyle cause more deaths than smoking or diabetes, according to a study published in The Lancet. The researchers found that people who were less fit (as determined by the treadmill test) had a 500% higher risk of dying prematurely.
You want to wear these running shoes, don’t you? (PS: “Working out” doesn’t have to be as serious as running or going to the gym. It can be as simple as walking. And that’s why we have these 30 Walking Tips to Lose Weight.)
Here are some other dangerous side effects of not exercising that can encourage you to get off the couch and sweat. When you start exercising, make sure you supplement your diet with the right foods, such as shakes. They have amazing benefits: What happens to your body when you drink a shake every day.
Not getting enough sleep or tossing and turning at night may not seem like anything to worry about. But if it happens regularly, it can lead to a number of health problems, from weight gain and diabetes, heart disease to poor immunity, mood disorders and even accidents. Therefore, lack of sleep due to lack of physical activity can be life-threatening. Now, consider the other side: have you fallen into the deepest, most satisfying, and rejuvenating sleep after three hours of outdoor gardening, kayaking, 10-mile backpacking, or long-distance running? Vigorous exercise, especially when done outdoors, is a highly effective, drug-free sleep inducer—one you’ll miss out on if you don’t exercise regularly. A meta-analysis of research examining the interaction between sleep and exercise in the journal
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Exercise helps your heart pump more efficiently. If your heart is in good shape, it has to work less to pump blood and the force on your veins is reduced. If you don’t exercise, cardiorespiratory fitness (CRF) declines over time. Many studies have shown this: in a study published in South Korea
, 3,831 men without heart disease or hypertension underwent two health examinations about 10 years apart. The researchers found that subjects who decreased their fitness levels during this time had a 72% increased risk of high blood pressure compared to those who improved their cardiorespiratory fitness. So, consider not exercising as one of the 14 mistakes that make your high blood pressure worse.
Even if you don’t have any of the classic risk factors for heart disease, such as high blood pressure, high cholesterol, and obesity, inactivity can lead to heart disease, which affects 6 million Americans. Johns Hopkins Medicine researchers analyzed the exercise levels of more than 11,000 people participating in the Atherosclerosis Risk in Communities study and found that six years of physical inactivity in middle age was associated with an increased risk of heart failure. The 2,530 participants who reported reduced physical activity had an 18 percent increased risk of heart failure, despite having no history of cardiovascular disease at the start of the study.
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Scientists believe that exercise increases neuroplasticity, the brain’s ability to form new neural connections and adapt throughout life. Research has shown that one such area of growth is in the hippocampus, which controls memory and executive functions. A study presented in the journal
25 years later, in middle age, he found that young adults had better memory, motor skills, and greater ability to focus and control emotions.
High-end kayakers are a pretty fit bunch, don’t you think? So check out this experiment that measures your VO2 max after a five-week hiatus from your training. VO2 max is a measure of the maximum amount of oxygen a person can use during an intense exercise session and is considered the gold standard test for determining an athlete’s cardiovascular fitness. He
The study found that during a five-week break from kayak training, athletes’ VO2 max decreased by an average of 11.3%. This is important. Now think about how bad your VO2 max can be if you, not an elite kayaker, but a mere mortal, have not exercised for a long time.
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According to a new study in the journal, physical activity plays such an important role in how your body processes carbohydrates that even skipping a few workouts can affect blood sugar control.
. “We now have evidence that physical activity is an important part of maintaining daily glucose levels,” said study author John Thyfault, an associate professor in the Department of Nutrition and Exercise Physiology at the University of Missouri. “Even short-term reductions in daily activity and cessation of regular exercise can lead to drastic changes associated with diabetes that may precede weight gain and obesity.”
Conversely, even “a single bout of moderate exercise” can improve the way the body regulates blood glucose. Note that Thyfault said “moderate training”. More and more research shows that you don’t have to be an athlete to reap the benefits of exercise. A groundbreaking 2013 study published in the journal
When comparing moderate walking with vigorous running, both forms of exercise were found to produce similar reductions in the risk of type 2 diabetes.
Signs You’re Working Out Too Hard
Does sitting all day increase the risk of cancer? Scientists don’t know. What they do know is that a sedentary lifestyle is a risk factor for many chronic diseases and premature death. According to the National Cancer Institute, although no study has shown that lack of exercise causes cancer, many self-reported observational studies have provided evidence linking increased physical activity with a reduced risk of cancer. For example, a 2016 review of 126 studies found that people with the highest levels of physical activity had a 19% lower risk of colon cancer than people with the least physical activity. Similarly, a meta-analysis of breast cancer studies found that women who exercised more had a 12-21% lower risk of breast cancer.
Joint aches, pains, and knocks can be caused by osteoarthritis, injury, repetitive motions at work, and aging, but inactivity is also a common trigger of joint pain. “Restricting your movements can weaken muscles, exacerbate joint problems, and affect your posture, leading to more problems,” Harvard Medical School researchers write in HEALTHBeat. The solution is simple, but it doesn’t happen overnight. Begin regular walking and other aerobic exercise and resistance training to strengthen core supporting muscles and restore joint flexibility.
Regular aerobic exercise is one of the most effective ways to increase high-density lipoprotein (HDL) cholesterol, the so-called “good” cholesterol. HDL cholesterol helps remove bad cholesterol from the bloodstream and is associated with a lower risk of heart disease.
. So if you don’t exercise regularly and exercise hard enough to get your heart rate up, your HDL will likely drop and your LDL (bad) cholesterol will rise. The American Heart Association recommends 150 minutes of moderate aerobic activity per week. “If you break it down, it’s about half an hour five days a week,” says Haitham Ahmed, MD, MPH, a preventive cardiologist in New York City. “These activities are enough to get your heart rate up and your breathing difficult. This is generally good for HDL cholesterol, as well as LDL and triglycerides.” Top it off with a healthy diet that includes these 20 foods that raise your “good” cholesterol and give your heart a break.
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As you age, the calcium in your bones is reabsorbed into your bloodstream. This results in decreased bone mass and can lead to brittle bones, a condition known as osteoporosis. One of the main ways to prevent this bone loss is through exercise. If you don’t get enough, you increase your risk of age-related bone weakness. The American College of Sports Medicine recommends weight-bearing exercises such as jumping (such as tennis and basketball) and running. The National Strength and Conditioning Association also recommends resistance training with weights to increase bone density.
It’s a chicken-or-egg conundrum: Does physical inactivity cause depression, or does depression cause us to revert to sedentary behavior? Clinical research has supported the latest theory: depression leads
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