But how do you know if you’re not moving enough?

And how do you fix it if you aren’t?

Plus, we share a few simple solutions for getting up and moving more.

Simply put, our bodies were not made to be stationary for long periods.

And it doesn’t take long for sedentary tendencies to wreak havoc on your health.

If you’re not meeting either of those suggestions, you’re likely not moving enough.

What’s the solution for a lack of exercise?

Slowly build your exercise tolerance until you reach this threshold and beyond.

Try not to let intimidating fitness benchmarks like 10,000 steps a day keep you on the couch.

“Count the number of hours you sleep, and then subtract that from 24 hours.

That number is the number of hours in the day you have to be active and engaged.

To reduce inactivity, focus on a greater frequency of movement throughout the day.

“Set an alarm and just stand up, walk around.

Do some sit-to-stands from your chair.”

The more you sit around, the more wiped out you’ll feel.

The good news: Research shows that moving can put the spring back in your step.

Translation: You don’t have to go hard to reap the benefits.

A morning or eveningwalk around your neighborhoodis a perfect way to add a low-intensity activity to your day.

If you have kids or a dog, take them with you.

Similarly, being sedentary also affects your metabolismthe body’s process of converting food into energy.

A slower metabolism means you’re burning fewer calories at rest.

“There is less blood flow and less metabolism,” Layton says.

“Long term, that leads to diabetes, heart attacks, stroke, and other diseases.”

Remember to ease into more movement.

Try walking in place,lifting weights, or using an exercise bike while you binge-watch your favorites.

Feeling Winded After Light Movement

Minimal movement and a sedentary lifestyle can make you feel winded faster.

The more stagnant a person, the greater the risk of mortality and heart disease, Steinbaum says.

“Without movement and exercise, we have an increase in the sympathetic nervous system,” Steinbaum explains.

As you age, it takes longer to recover from a sedentary lifestyle.

Losing Quality Sleep

Sleep is precious.

Rest assured, you’ll be able to sleep more soundly if you nail the recommended activity guidelines.

Research reveals those who did were 95 percent less likely to feel overly sleepy throughout the day.

Consider a faster pace for increased intensity.

Detecting a Mental Health Decline

Yourmental healthcan also be affected by a lack of movement.

How do you improve your declining mental health and inactivity at the same time?

Mindfulness can play a crucial role.

West strongly believes thatmoving mindfullyoptimizes the relationship between fitness and mental health.

When the habits were combined, the effects were further bolstered.

But ourbrains need exercisejust as much as our bodies do.

As you gain more stamina, increase the intensity of your daily activities.

Avoid using the elevator or escalator.

Instead, use the stairs to get from floor to floor.

If on your lunch break, use the stairs for a smallstair-climbing session.

Centers for Disease Control and Prevention.Lack of physical activity.

2017;14(1):75. doi:10.1186/s12966-017-0525-8

University of Liverpool.

“Just 2 Weeks of inactivity could lead to changes that increase risk of developing disease.”

Accessed April 17, 2022.

2008;77:167-174. doi:10.1159/000116610.

2011;6(5):e20058.

American Heart Association Recommendations for Physical Activity in Adults and Kids.American Heart Association, 18 Apr.

2010 May;33(5):585-92. doi: 10.1093/sleep/33.5.585.

Issue 7, July 2019, zsz093, doi: 10.1093/sleep/zsz093.

2017 Aug;24(4):481-492. doi: 10.1007/s12529-016-9609-0.

2018;37:109-116. doi:10.1016/j.psychsport.2018.05.00doi: 10.1016/j.psychsport.2018.05.00.

2018;13(4):e0195549.

2018;61(2):729-739. doi: 10.3233/JAD-170415.