Consistent exercise is the foundation of health management. If you experience the following symptoms, you should start exercising immediately.

 

Constipation

 

One of the causes of constipation is lack of exercise. When physical activity is insufficient, the intestines contract to defecate, but the coordination of this movement deteriorates. If bowel movements occur less than twice a week, or if hard stools are passed or bleeding occurs during defecation, constipation should be suspected. It is good to take a walk for 15 to 30 minutes a day or to adopt a position lying down and lifting the head and legs. Additionally, half-body baths and sitting baths that promote blood circulation in the lower abdomen are also effective methods.

◇Lower back and knee pain

 

Due to lack of exercise, pain in the lower back or knees can become more severe. Lower back pain is usually common among middle-aged and elderly people due to aging. However, many young people also complain of back and knee pain due to reasons such as lack of exercise and poor posture. Lack of exercise weakens muscles and prevents the lubricating fluid that reduces friction between bones from functioning properly. About 30 minutes of light walking or simple stretching exercises for the shoulders and knees each day can increase the temperature of the affected joints, helping to prevent pain, relax muscles, and strengthen the muscles around the joints, thereby promoting joint health.

 

◇Memory decline

 

Lack of exercise impairs the function of the brain's frontal lobe and reduces memory. Just one session of exercise can make the brain healthier. In fact, a research team at the University of Iowa in the United States scanned the brains of 34 elderly individuals aged 60 to 80 before and after exercise and conducted memory tests. The elderly participants only rode a bicycle twice for 20 minutes, but after exercise, an increase in cell connections was observed in the medial temporal lobe and prefrontal cortex. Both the medial temporal lobe and prefrontal cortex are brain regions related to memory. The scores on memory tests, such as recognizing human faces, were also higher after exercise than before.

 

◇ Increased belly fat

 

If you have gained fat in your abdomen, it is a sign that visceral fat has accumulated. Visceral fat is fat stored between the organs, which secretes inflammatory substances and increases the risk of metabolic syndrome, hypertension, and other conditions. In particular, the more protruding the upper abdomen near the waist compared to the lower pelvis, the more visceral fat there is. According to the Korean Society for the Study of Obesity, a waist circumference of 90cm or more in adult men and 85cm or more in women qualifies as abdominal obesity.

 

Chronic Fatigue

 

If you do not exercise enough, your metabolism slows down and fatigue accumulates. This is because muscle mass decreases and blood circulation worsens, making the body easily tired and feeling fatigued. If fatigue persists even after sufficient rest, you should start with light exercise and gradually increase your activity level. However, you should finish exercising 2 to 3 hours before sleeping to allow the sympathetic nervous system to calm down, which helps achieve restful sleep and alleviates fatigue.

 

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Slightly sticking belly fat lol

It is a sign that visceral fat has accumulated.

 

Starting today, I am seriously determined.

I should take care of it.

 

Reduce lunch as well.

Dinner with healthy food...