Germans are getting fatter and fatter. One reason for this is the partly completely unhealthy diet, another decisive reason is the increasingly widespread lack of exercise in the population. Yet the body urgently needs sufficient exercise to function optimally and healthily.
What is lack of exercise?
Physical inactivity is the physical condition of moving less than the body would need to maintain its health and functionality. Physical inactivity is the physical condition of moving less than the body needs to maintain its health and functionality. Lack of exercise can manifest itself in various ways, for example in obesity with the associated diseases such as joint damage, cardiovascular disease, diabetes mellitus, osteoarthritis or gout. However, lack of exercise does not mean being overweight. Even slim people can suffer from a lack of fitness, develop sleep disorders and fatigue, or suffer diseases of the musculoskeletal system. The general immune system is also strained by lack of exercise.
Causes
The causes of physical inactivity can be many and varied. Lack of exercise does not result from convenience alone, although this may be widespread. Prolonged illness, chronic disease, and disability can also lead to lack of exercise. An elderly, frail person might want to take more frequent walks, but is unsteady in walking or confined to a wheelchair. A compound fracture or multiple injuries after an accident can lead to lack of exercise. So it’s not necessarily “laziness” that leads to this.
Diseases with this symptom
- Hypertension
- Heart attack
- Arteriosclerosis
- Gallstones
- Osteoporosis
- Cardiovascular disease
- Stroke
- Osteoarthritis
- Coronary heart disease
- Circulatory disorders
- Obesity
- Thrombosis
- Diabetes mellitus
- Sciatic pain
- Herniated disc
- Arthritis of the vertebral joints
- ISG syndrome
- Postural deformities
Diagnosis and course
Of course, the diagnosis is always made by the doctor, but also a sports coach can determine a lack of exercise and name what would need to be improved. An exercise ECG can also be performed by the physician. If the lack of exercise is not corrected, which means that the patient does not start to move more (walks, etc.) or to play sports, the first thing that happens is a noticeable decrease in endurance. This will not yet significantly bother most people. In the long term, however, there are regular disturbances of the cardiovascular system, the metabolism and also the digestion, which has an impact on the overall health, as well as on the subjective well-being. Blood circulation deteriorates, detoxification and metabolic processes in the body slow down, weight gain may occur, the skin is less well supplied with blood, the lack of exercise may lead to constipation (constipation), as the movement of the bowels is not stimulated, etc., the list of progressive restrictions extends throughout the human body. But the psyche can also suffer from the lack of movement, which is especially the case with patients who would like to move more but cannot, for example, stroke patients, paraplegics or elderly people with limited movement. In the long run, lack of exercise can be one of the causes of life-threatening diseases, such as pulmonary embolisms, heart attacks or strokes.
Complications
A lack of exercise can have various consequences that may well be seen as complications in a broader sense. A lack of exercise decreases the daily requirement for calories. However, since the person in whom there is a lack of exercise does not, in most cases, adjust his or her eating behavior to the change in energy requirements, obesity often develops as a consequence of a prolonged lack of exercise. If the lack of exercise only exists for a short, defined period of time, this risk is not normally present. Furthermore, lack of exercise can lead to thrombosis. If the affected person moves little and rarely, the risk of thrombosis, which can be fatal, is definitely present.In thrombosis, a blood clot (thrombus) forms and lodges in the vessel, blocking it to a certain extent. A pulmonary embolism can result from a thrombosis. Almost all diseases of civilization are caused by a lack of exercise. These include above all diabetes mellitus, high blood pressure and coronary heart disease. Chronic back pain can also be the result of a lack of exercise. In addition, a study has shown that lack of exercise is a risk factor in the development of Alzheimer’s disease. Prolonged lack of exercise leads to a reduction in muscle mass, as it is no longer used sufficiently. This can have serious consequences for physical performance. Overall, it can be stated that various diseases can be attributed to lack of exercise.
When should you go to the doctor?
Lack of exercise is considered a so-called phenomenon of civilization. Today’s living conditions no longer demand as much physical work from people as they used to. Even in their free time, many move too little. Lack of exercise is widespread among the German population and is one of the factors responsible for obesity. In addition to promoting weight gain, lack of exercise impairs numerous important bodily functions. However, lack of exercise is not just a bad habit, but is often a symptom of an existing underlying disease. Typical consequences of lack of exercise and often associated obesity are diabetes mellitus, cardiovascular disease, joint damage, constipation and gout. Those who do not gain weight despite a lack of exercise are usually spared these secondary diseases, but often suffer from sleep disorders, muscle weakness or a weakened immune system. The elderly, the infirm, the chronically ill and people with disabilities usually do not exercise enough because of their physical impairments. A significant part of a medical therapy against lack of exercise as well as illnesses caused by it is the ability of the affected persons to be self-critical. Ideally, they seek discussion with their family doctor on their own initiative. Another positive factor is the openness of patients to the treatment of their lack of exercise, including the consequences that have occurred, when their family doctor addresses them about it. Helpful in finding a diagnosis and therapy are specialists such as internists, cardiologists, gastroenterologists, orthopedists, neurologists, and possibly psychologists or psychotherapists.
Treatment and therapy
Treatment of physical inactivity is quite simple in the ideal case, that is, in healthy people. They start exercising and thus strengthen their health and well-being. In the case of lack of exercise due to illness, it is essential to consult a doctor in order to find the right therapy. For example, in the case of diseases of the musculoskeletal system, swimming may be preferable to jogging; in the case of diseases of the cardiovascular system, walking may be more suitable than aerobics. In case of illness, the decision should be made individually and under medical supervision. Physiotherapeutic measures are also conceivable. If the patient is also overweight, a change in diet should be considered. It is important to be motivated to exercise; if you don’t feel like doing aerobics, you should perhaps try cycling instead. Because motivation is crucial to the therapy of lack of exercise.
Outlook and prognosis
Many people suffer from a lack of exercise – but not everyone is aware of how it affects their health. Humans are designed to walk long distances, but in today’s lifestyles they usually don’t. The result is a lack of exercise. However, this is not problematic in the first place. The prognosis worsens depending on the type of diet and the stress level of the person. Often we don’t need the amount of calories and energy we take in with food. Depending on the genetic disposition, some people convert the excess energy into fat cells faster than others. However, the prognosis of a slim person with a lack of exercise does not necessarily look better than that of a patient who suffers from obesity as a result. Supposedly slim people may suffer from the “skinny fat” problem, in which fat cells accumulate mainly on the internal organs or in the form of small, barely visible “rolls of flab” on the legs, hips, buttocks and breasts.Their body fat content is also disproportionately high, and they too can suffer the same health consequences as people who are visibly overweight, as measured by their BMI. Lack of exercise is therefore not a phenomenon of modern civilization to be taken lightly, but is in fact a serious problem with long-term health consequences. The good news, however, is that the lack of exercise and the associated ailments can be remedied very easily: by getting more exercise.
Prevention
Lack of exercise can basically be prevented quite easily by consciously taking the stairs instead of the elevator, regularly walking shorter distances instead of driving them, and generally exercising 2-3 times a week. Jogging is the best method in this regard, since man is an endurance runner through his evolution to this day. However, today it is often prevented in the education to convey this awareness to children. As an adult, it is then all the more difficult to change one’s habits. Chronically ill people should also take prophylactic measures at an early stage; health insurance companies offer a wide range of programs here, and self-help groups can also provide good suggestions. Those who take sufficient exercise regularly are already moving in the right direction. In other words, you snooze, you rust!
Here’s what you can do yourself
With limited mobility, overweight, increasing age or limited mobility, lack of movement is often one of the defining characteristics. The lack of movement carries dangers. These should be prevented by every person in good time. Even small training units, carried out in an age-appropriate manner and with a view to the individual condition, help to build up muscles. Stool gymnastics, Qi Gong while sitting, senior fitness gymnastics or rollator dancing represent moderate exercise units for people with limited mobility at an advanced age. They increase mobility and serve to maintain, or build muscle mass. Wheelchair users can participate in wheelchair-accessible sports courses in sports clubs for the disabled. Overweight people should initially initiate their exercise training with longer walks. As the level of training increases, the person concerned increases the distance covered. Likewise, the pace can be gradually increased. The next step may lead to a Nordic walking course. If the person is severely overweight, it is important to consult a physician to request a health check before starting to exercise. The best remedy for chronic lack of exercise is to strengthen motivation. Affected individuals should seek out types of exercise that are enjoyable. For some, walking is the most enjoyable form of exercise; for others, swimming or cycling. Home trainers, sports clubs or (online) fitness studios now offer a wide range of courses that include exercise sessions for all age groups. In a group, physical activity is usually more fun for many people who are reluctant to exercise.
