Chronic fatigue and knee pain that won't go away no matter what you do: a sign that you need to start doing this.

Regular exercise is the foundation of good health. If you experience any of the following symptoms, you should start exercising immediately.

 

◇Constipation

 

One cause of constipation is lack of exercise. This is because low exercise reduces the peristalsis function, which pushes stool out as the intestines contract to facilitate bowel movements. If you have fewer than two bowel movements per week, or if your bowel movements are hard or bloody, you should consider constipation. It's recommended to walk for 15 to 30 minutes a day or elevate your head and legs while lying down. Half-body baths and sitz baths, which improve blood circulation in the lower abdomen, are also beneficial.

◇Back and knee pain

 

Lack of exercise can also exacerbate lower back and knee pain. Lower back pain is often a common aging phenomenon, particularly in middle-aged and older adults. However, many younger people also experience lower back and knee pain due to factors like lack of exercise and poor posture. This is because lack of exercise weakens muscles and impairs the function of the lubricating fluid that reduces friction between bones. A light walk of about 30 minutes a day or simple stretching exercises for the shoulders, knees, and other areas can help prevent pain by increasing the temperature of the affected joints. They also relax muscles and strengthen the surrounding muscles, contributing to joint health.

 

◇Memory decline

 

Lack of exercise reduces the function of the brain's frontal lobe, which impairs memory. Even just one session of exercise can make the brain healthier. In fact, a research team at the University of Iowa in the United States conducted an experiment in which they scanned the brains of 34 elderly people aged 60 to 80 before and after exercise and tested their memory. Although the elderly people only rode bicycles twice for 20 minutes, they observed increased cell connections in the medial temporal lobe and prefrontal cortex after exercise. Both the medial temporal lobe and prefrontal cortex are brain regions associated with memory. The scores on a memory test for remembering people's faces were also higher after exercise than before.

 

◇Increased belly fat

 

If you have excess belly fat, it's a sign of visceral fat accumulation. Visceral fat is fat that accumulates between the organs and secretes inflammatory substances, increasing the risk of metabolic syndrome and high blood pressure. Specifically, the more your upper abdomen protrudes compared to your lower abdomen, the more visceral fat you have. According to the Korean Society for the Study of Obesity, a waist circumference of 90 cm or more for adult men and 85 cm or more for women is considered abdominal obesity.

 

◇Chronic fatigue

 

Lack of sufficient exercise slows down your metabolism, leading to fatigue. This is because muscle mass decreases and blood circulation decreases, making you easily fatigued and tired. If fatigue persists despite sufficient rest, start with light exercise and increase your activity level. However, finishing exercise two to three hours before bedtime helps calm the sympathetic nervous system, leading to a sound sleep and fatigue relief.

 

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Slightly sticky belly fat lol

It's a sign that visceral fat has accumulated.

 

From today onwards, I'm determined to do it properly

I need to pack it

 

And cut down on lunch too,

For dinner, eat healthy...