9 things that happen when you stop exercising
You are at higher risk for depression
Quitting exercise has numerous negative effects on your health, and mood changes may be the first to rear their ugly head, according to exercise physiologist Jim White. “The brain will begin to change, and the person may have brain fog or not feel as cheerful,” he says. “This is because the brain does not receive as much blood going to the hippocampus as it would if the person was exercising.” One study from the University of Adelaide found that stopping exercise can increase depressive symptoms after just three days.
Your blood pressure rises
After two weeks of not exercising, your blood vessels begin to stiffen and your pressure can begin to rise, South African researchers found. In another study, Japanese researchers discovered that after three sedentary months, endurance athletes experienced increased arterial stiffness, which has been shown to contribute to a rise in blood pressure; after 12 months of detraining, that stiffness became even more significant.
You'll lose controol over blood sugar
If you can keep your blood sugar levels steady, you’ll lower your risk of weight gain, fatigue and chronic diseases such as diabetes and heart disease. A study published in the Journal of Applied Physiology revealed that participants who followed an eight-month-long regime of strength and aerobic training improved their blood glucose levels, but about half of them lost those benefits within 14 days of quitting exercise.
Your muscles shrink
“The loss of muscle mass and bone health after stopping exercise is not easily regained and can lead to increased risk of serious injury,” says Dr Miho J. Tanaka. Your risk of joint or back pain rises, as well, adds Dr Tanaka. Where you lose muscle depends on the type of exercise you stop doing, according to strength and conditioning specialist Mike Clancy. If you’re a runner, for example, your leg muscles can lose strength and size, he says. As for weightlifters, any muscles regularly worked will deflate, he says.
You'll lose endurance
Although you won’t wither away “into a skeleton”, Clancy says endurance will decrease once you stop working out consistently. “Your heart will be more sensitive to resistance, putting you at greater risk for health issues, and your lung capacity will be less efficient with the flow of oxygen,” he says.
You could gain weight
Stopping your exercise routine doesn’t automatically equal weight gain, according to personal trainer in exercise science, James Shapiro. But watch the scales closely, he warns, your body’s energy demands will be lower, so you have to eat less. “Metabolic activity decreases with a lack of physical output, which tends to lead to weight gain without adjustments being made to food intake,” he explains.
Your bones become more fragile
Regular exercise – especially weight-bearing exercises like strength training, walking and jogging – is essential to maintaining bone strength and reducing the risk of osteoporosis, according to the Mayo Clinic. When you sit for most of the day, your bone density will decline faster.
You'll sleep worse
If you quit exercise, you’ll find it tougher to snooze soundly. Research suggests that regular workouts increase total sleep time, and that can help you feel more alert during the day. Multiple studies, including one published in the Journal of Behavioral Medicine, indicate that regular exercise is key to sleep quality.
You'll find it more challenging to re-start your routine
The difficulty of re-starting your exercise routine will mostly depend on your previous fitness level. Forbes.com reports that the more in shape you are, the less time it will take to get back your old fitness levels. Exercise physiologist Walter Thompson of Georgia State University told lifehacker.com that it takes about two months for your strength level to get back to normal, but it takes a bit longer to regain endurance.
Written by Emily DiNuzzo. This article first appeared in Reader’s Digest. For more of what you love from the world’s best-loved magazine, here’s our best subscription offer.
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