What happens when you don't exercise?

No matter what some people eat, they will never gain weight, while for others, the zeal to exercise is not there. As such, they live their lives without considering the benefits of working out. It is important to learn that there is more one can glean from exercising than losing weight. 

Fail to sleep well
At times, the tossing and turning you suffer each night is not because you have insomnia but an indication of exercise deprivation.
Elijah Muhwezi, a fitness coach, says exercising has a way of improving the quality of your sleep. “Regular exercising will ensure that the strain and stress of the day is gotten rid of while stretching out any knots that the strain may have caused to your muscles. That way, you will definitely sleep better and wake up alert and ready to tackle the day’s activities,” he says.

You feel moody 
Exercising is responsible for improving our mood. Research shows that exercising releases dopamine and serotonin. Dopamine regulates mood and muscle movement and plays a vital role in the brain’s pleasure and reward systems. Serotonin, on the other hand, helps to regulate mood, body temperature, and appetite. This is why if you are used to regular exercise and you suddenly stop, you start feeling low.
Dr Benedict Akimana, a psychiatrist, says a positive mood is important as it affects how you execute your activities. “Whether it is highly intensive or moderate, the effect is still felt as long as you are regular,” he says.

Stress
We have always heard people say they need to blow off steam at the gym, and this is the truth. Stress comes in various forms, from a nagging boss, a misplaced homework book that saw you reach work an hour late, and so much more. All these, according to Dr Akimana, will cause you to have an increased heartbeat, and tense muscles, which could lead to hypertension and heart attacks, in the long run. 

Unhealthy food cravings
Sylvia Chelangat, a nutritionist, says this could best be explained by the transfer effect where the learning of a new habit (regular exercising) and improvement in that area triggers off a desire to do better in another (eating healthy). 
“Unfortunately, the reverse also happens when one stops working out and before long, their eating habits also go down the drain. With that, the body craves unhealthy foods,” she says.

Slow metabolism 
When you are younger, your metabolism is great, but this changes as you get older. However, Chelangat says you can slow these changes by resistance training coupled with cardiovascular exercises. 
Exercising is said to up one’s Resting Metabolic Rate (RMR); the rate at which their metabolism functions when they are inactive. “While other factors such as one’s weight may affect RMR, exercise helps to step it up a notch. That is because you are using all your muscles. It also helps you to avoid muscle loss that comes with age,” she says.

You tire fast
Has a journey up a flight of stairs ever felt like a mountain hike? That could be because your lungs and heart are cringing at the strain you are putting them under. However, when you exercise regularly, you will definitely have improved cardiovascular and pulmonary health, which betters functional exercise capacity.
With regular working out, Muhwezi says your body will get more efficient in breathing in and out as well as using oxygen even when tired. The reverse is true for one who is not exercising as it feels like there is an air insufficiency, hence panting.

Easily get injured
According to thelist.com, when you are inactive, the result is a partial or complete reversal of any prior gains in strength, cardiovascular fitness, and flexibility or mobility.
Therefore, in order to keep your body moving the way it was designed and injury-free, getting enough exercise is key.
Maybe you did not get injured, but are you starting to have more aches and pains? Deconditioning has also been associated with chronic low back pain. So, if you are starting to notice a few more aches and a bit more stiffness when you wake up in the morning, it may be time to get moving.

Do’s 
● Carry any sprays or inhalers with you when you exercise as advised by your health care professional.
● Always warm up. Begin with some gentle movements to warm up your muscle and prepare your body for exercise.
● Work at your own level. 
● Finish with a cool down. Engage in gentle stretches as your body cools down.
● Include some breathing exercises.

Don’ts
● Don’t exercise if you feel unwell, sick, get dizzy or experience pain. If your symptoms don’t settle or if they come back later, see your doctor.
● Don’t give up on exercising. Build up gradually and keep a regular routine of rest and exercise.