Exercise: Signs you’re out of shape

Exercise: Signs you’re out of shape


Shape –

You may huff and puff going up a few flights of stairs or you can feel out of breath and in pain with just a bit of exertion.

Although this can happen occasionally to many people, sometimes it can be an indicator of poor cardiovascular health.

According to the World Health Organization, adults aged 18 to 64 years old should be engaging in at least 150 minutes of moderate intensity aerobic physical activity throughout the week, or 75 minutes of vigorous intensity.

That’s because exercise has many health benefits include lowering blood pressure, preventing cardiovascular disease, improving depression, reducing chronic pain, and more.



Your back hurts while you’re standing in line

If you’re waiting in line to buy stuff and you notice that your back is aching, this could be a sign that your core and paraspinal or back muscles are weak.

“Try to perform some elevated planks with your hands on a counter or table while bracing your core for five to 10 seconds, five times, twice a day and try to stretch your core in a cobra position.”

All of these exercises and stretches will help your strengthen your core over time.




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Your arm gets sore while playing

Is throwing a baseball or football becoming a drag after a couple of tosses?

“The throwing motion requires a good deal of dynamic stability of the shoulder, as well as stability and strength of the trunk and lower body,

“Soreness after throwing light throws may be a sign that these muscles are not well conditioned, or that your shoulder range of motion is limited.”

Do 10 to 15 minutes of 30 to 60 seconds each of shoulder rotations, flexion, pushing and pulling, walking lunges, lateral lunges, planks, and side plank.

These exercises can also be performed daily to improve your throwing fitness.



Exercise: Signs you’re out of shape



You have a high, resting heart rate

There are some fitness trackers and watches that can measure your heart rate. If you notice that you have an elevated heart rate while being sedentary.

This could be a sign that you’re dehydrated, anxious, not getting enough sleep, not eating well, or out of shape in general.

When you are physically out of shape your body must work that much harder in order to create circulation in the body causing the heart to beat faster.

Exercising more regularly can help lower your resting heart rate.

Doing a cardio modality at least two to three times a week for 30 minutes or more. Those who are out of shape need to raise their heart rate so an aerobic activity, like running, cycling, or using the elliptical, will help.”



You’re feeling extremely fatigued regularly

Are you feeling way more exhausted than usual, day in and day out, even when you’re not you’re exerting yourself too much?

This could actually be your body’s way of telling you that you need to move more.

Try to find an exercise program that incorporates cardio and strength training, and do your best to stick with it.

Getting your heart rate up and increasing the activation of endorphins to your brain with a solid strength training program will give you energy to move around. “Moving increases circulation, which is key for your body to function normally.”



ALSO READ: Benefits of deep breathing exercises



You’re sore after a workout for days

Post-exercise, it’s normal to feel sore.

This is called delayed onset muscle soreness, or DOMS, and it usually lasts 24 to 48 hours, as exercise breaks down muscle tissue, and then that tissue rebuilds stronger. But if this soreness is lasting longer than 48 hours, you may have a bigger issue.

When a workout crushes you and you’re really sore for more than two days, that means; You’re doing more than your body is able to handle.

Don’t give up on exercise, but ease back into it slowly. “Cut back on the volume or sets, reps and or weight, to start, and then work your way back up.

Foam roll for five to 10 minutes daily, and stretch at least once a day, too.

About The Author

Osigweh Lilian Oluchi is a graduate of the University of Lagos where she obtained a B.A (Hons) in English, Masters in Public and International affairs (MPIA). Currently works with 1stnews as a Database Manager / Writer. [email protected]

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