Do you live a sedentary lifestyle? How many steps do you take a day? Does climbing up a flight of stairs leave you out of breath? When was the last time you went running, hiking, or something outdoorsy? Do you play sports or do you just like watching others play it?

Being physically active is key to good health. If you regularly exercise or workout, you can keep your bones and muscles strong, avoid illnesses and diseases, keep your energy levels up, and maintain a healthy weight. You can also improve your mental health, endurance and flexibility, and sexual and reproductive functions.

What happens if you do not exercise? How bad will not exercising affect the different aspects of your health?

Below are signs your body might send out if you need to get off the couch and be more active:

You gain weight

Exercise can help burn the extra calories that you get from the foods that you eat, so not being physically active will leave those calories in your body, causing you to gain weight. Over time, these excess calories will add up, and make you heavier and go over your healthy weight. You will have fats and flab everywhere — belly, arms, thighs, hips, waist, and face — and that might negatively impact your self-confidence and body image, and will increase your risk of several diseases, including high blood pressure, high cholesterol, high blood sugar or diabetes, and obesity.

You get tired easily

Carrying excess fats and pounds will take a toll on your body. Your energy levels will be low, preventing you from giving your best when doing various tasks. You will run out of breath quite easily, even if you only engage in low to moderate intensity physical activities, such as doing your laundry or slowly going one floor up or down via the stairs at work. Your feet, legs, back, and other parts of your body will experience pains and aches, even if you just leisurely stroll 500 meters to the shop just around the block from your house.

You experience mood swings

According to health experts, many studies have proven that exercise is very effective in warding off symptoms of low-level depression. They believe that the increased amount of the hormone serotonin produced when there is an increase in physical activity is the reason for this. Thus, if you are sad, miserable, or even angry, scared, or nervous, and you have no idea why you are feeling that way, try exercising.

You have difficulty sleeping

The role of sleep in keeping you healthy is highly important. By getting 7 to 9 hours of sleep each night, your body can enjoy enough time to rest, repair, and recharge after a long and hectic day. If you lack sleep, it will be hard to be at your best the next day, and you will likely suffer from loss of focus, reduced energy levels, and bad mood. Medical experts say that exercising on a regular basis can help you fall asleep faster, and have deep and uninterrupted sleep that can rejuvenate your mind and body.

You experience frequent or persistent lower back pain

One of the many benefits of exercise is improving your posture. Thus, if you do not exercise, you are prone to developing bad posture that increases your risk of lower back pain. In one study, it was found that engaging in aerobic exercises, stretching, and core strengthening exercises on a regular basis significantly reduced the odds of lower back pain by as about 25% to 40% in the study’s adult test participants.

You feel hungry all the time

A person who does not move around so much or lacks physical activity produces higher amounts of the hormone ghrelin — which is also called the “hunger hormone” mainly released by the stomach to stimulate food intake, appetite, and fat storage — than someone who has a regular exercise routine. Exercise is actually a natural appetite suppressant that can help prevent you from overeating.

You are constipated

The kinds of foods that you eat are not only things that can affect your bowel movement. If you are not physically active, you can also suffer from poor bowel function. To improve your digestive and bowel health, you should have a high fiber diet and commit to a regular exercise schedule.

You cannot perform in bed

In men, testosterone is the primary male sex hormone in-charge of several important male sexual and reproductive functions and processes. Enough of it has to be produced so that you can grow and develop proper functioning male genitalia, produce sufficient amounts of sperm that have good structure and motility, and have high sex drive or libido.

To produce enough testosterone, one of the best natural methods is by exercising regularly. With normal testosterone levels, getting and maintaining firm and long-lasting erections to have many pleasurable intimate moments in the bedroom should not be a problem.

Recommended exercises for beginners to try at home

Many people find it intimidating to go to the gym, especially if they are new to exercising. Fortunately, there are plenty of exercise and workout routines that are beginner-friendly and can be done at home or in any place you are comfortable in. Below are some examples:

Running in place

This exercise does not require a very large space. It can be done at home or in your backyard, with no special workout equipment other than a pair of good quality running shoes. It works your heart and lungs hard and can help tone your leg muscles.

Jumping jacks

This exercise can also be done even if you have limited space at home. It is like a full-body workout that targets your arms, core, legs, and other muscle groups. It is great for your heart and your lungs.

Burpees

This is a high-intensity cardiovascular workout that can increase your heart rate quickly and enhance your upper body, core, and lower body strength.