The Impact of Lack of Exercise on the Body

A sedentary, or inactive lifestyle can have a far-reaching effect on physical, mental and even social wellbeing. In many of my previous blogs I have talked about the benefits of exercise, but today I wanted to focus on the impact of lack of movement. Remember movement can also include informal movement such as housework, walking or dancing, active hobby time it doesn’t have to be time in the gym.

Physical Impacts

We know that modern sedentary lifestyles can include prolonged sitting, working at a desk, watching TV, gaming and time on our mobile phones. This type of inactivity can lead to weakened muscles, especially in the legs or back and can often result in poor posture. A lack of activity can slow metabolism, making weight management difficult and increasing the risk of conditions like diabetes. heart disease, high blood pressure and certain types of cancer.  Physical inactivity has also been connected to higher rates of anxiety and depression. Regular movement boosts circulation, including to the brain, helping maintain cognitive function like memory and focus. Physical activity plays an important part in regulating sleep patterns, so lack of movement can result in poor-quality sleep.

Not convinced yet?

There is a fascinating study by Herman Pontzer that offers some fascinating and possibly surprising insights into daily calorie usage. His studies, including working with the Hadza tribe in Tanzania, that reveals despite high levels of physical hunter-gatherer activity, the Hadza do not actually burn significantly more calories per day than sedentary individuals in Western countries. This challenges the traditional view that exercise alone drives calorie expenditure. Pontzer explains that our metabolism adapts to activity levels, maintaining a relatively stable total energy expenditure over time.

What are the implications of Pontzer’s findings?

Herman Pontzer’s findings have significant implications for how we understand metabolism, exercise, and weight management. His research challenges the idea that exercise alone is a reliable method for weight loss. Since the body adapts to increased activity by reallocating energy, total calorie expenditure remains relatively stable over time. This suggests that diet plays a more critical role in weight management.

Health Beyond Calories

While exercise may not drastically increase calorie burn, it remains essential for overall health. Physical activity supports cardiovascular health, mental wellbeing and muscle strength, even if it doesn’t lead to significant weight loss. Pontzer’s work highlights how human metabolism has evolved to prioritise survival. Our bodies are designed to conserve energy, which was advantageous in environments when food was scarce, but poses challenges in modern settings with abundant calorie-dense foods.

These findings encourage a shift in focus from calorie-burning to holistic health benefits when setting fitness goals. It emphasizes the importance of a sustainable lifestyle change rather than short-term fixes.

What are practical ways to apply Pontzer’s findings in daily life?

Here are practical ways to apply Pontzer’s findings and embrace a healthier lifestyle, considering the limitations of calorie expenditure through exercise.

• Prioritise diet for weight management.
• Focus on nutrient-dense, whole foods and manage portion sizes, as diet has a stronger influence on weight than exercise.
• Avoid relying solely on exercise to “burn off” unhealthy eating habits. Choose activities you enjoy, like dancing, yoga, or brisk walking, to make movement a sustainable habit.
• Since your total daily calorie expenditure has limits, aim for consistent movement rather than sporadic, intense workouts. Take short walking breaks, stretch, or do light chores to break up long periods of sitting.
• Shift focus from weight loss to overall wellbeing.
• Set goals like building strength, increasing stamina or improving flexibility. You could monitor other indicators of health, such as energy levels, sleep quality, and mental wellbeing.
• Be mindful of stress and rest as they can also impact metabolism.
• Prioritise relaxation techniques and maintain a consistent sleep schedule.
• Listen to your body and give it adequate rest to recover from daily demands.

Pontzer’s findings on metabolism and calorie expenditure, combined with insights into inflammation, offer a holistic view of health and wellbeing.

Inflammation and Physical Activity

Physical activity can initially cause mild inflammation due to muscle stress and micro-injuries. However, this is a natural and beneficial process, as it triggers repair mechanisms and strengthens the body. Sedentary lifestyle can contribute to low-grade chronic inflammation, which is linked to conditions like heart disease, diabetes and arthritis.

Regular moderate exercise helps reduce chronic inflammation by promoting the release of anti-inflammatory molecules, such as myokines from muscles and regulatory T cells that counteract harmful inflammation. We do still need to bear in mind a balanced approach. Avoid overtraining, as excessive exercise can lead to prolonged inflammation and hinder recovery.

Remember, potential remedies include micro-movements if we can incorporate small, frequent movements throughout the day, like stretching or taking short walks. Standing desks or regular breaks during working hours can help reduce sedentary time. Dancing, hiking, or yoga can make movement feel less like a chore and more like fun.

Of course if you would like to introduce more movement into your routine, please get in touch and check out my other blogs for ideas on movement.