In modern life, a less active lifestyle is increasingly common, especially in office workers. According to medical experts, not exercising enough not only affects physique but also has a profound impact on physical and mental health.
An article by Aubrey Bailey, a physical therapist (USA), published on January 4, 2026, pointed out a series of obvious consequences when the body lacks movement for a long time.
The body gradually weakens from bones and joints to muscles
One of the earliest manifestations of lack of exercise is stiff joints and reduced flexibility. Regular physical activity helps maintain the range of movement, reduce pain and limit the risk of injury. When not moving, joints easily become "silent", making daily activities more difficult.
Besides, weight gain is a common consequence if the amount of energy consumed exceeds the consumption level. Although weight is also affected by metabolism, underlying diseases or medications, regular exercise is still an important pillar in weight control.
Lack of exercise also weakens and shrinks muscles. According to studies, from around 30 years old, adults begin to lose 3-5% of muscle mass per decade due to aging. Not exercising further accelerates this process, especially in people working for many hours in front of a computer. Experts recommend practicing strength training exercises for the entire main muscle group at least twice a week.
Not only muscles, but bones are also heavily affected. Exercise, especially weight-bearing exercises such as walking, jogging, and climbing stairs, helps stimulate bones to create new tissues. Conversely, a less active lifestyle increases the risk of osteoporosis, making bones weak and prone to fractures in old age.
Long-term effects on immunity, mental health and chronic diseases
According to Dr. Edward Laskowski, a sports medicine expert at Mayo Clinic (USA), regular exercise helps the immune system work more effectively. “People who maintain regular exercise tend to recover faster after infections such as flu or pneumonia,” he said.
Conversely, people who are less active often spend a lot of recovery time when sick. At the same time, lack of activity also increases stress levels, because physical activity helps release endorphins, neurotransmitters that create a comfortable feeling and reduce stress-related cortisol hormones.
In the long term, not exercising also causes the body to lack energy and sleep poorly. Regular exercise helps the heart and lungs work more effectively in bringing oxygen to the muscles, thereby increasing endurance and improving sleep. However, exercising too close to bedtime can cause difficulty sleeping because the body is still in a state of excitement.
More worryingly, a less active lifestyle increases the risk of falls, especially in the elderly due to impaired balance and muscle strength. The consequences can be fractures, head injuries or even death.
According to epidemiological studies, people who are less active are at high risk of developing many chronic diseases such as type 2 diabetes, metabolic syndrome, cardiovascular disease, stroke, hypertension and dyslipidemia. In addition, regular exercise also helps reduce the risk of some types of cancer such as colon, breast, lung and endometrial cancer.
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