10 Signs You’re Out of Shape
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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. (Although check with your doctor to rule out more serious problems.)
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 without feeling stuck in the mud,” says Forzaglia. “Moving increases circulation, which is key for your body to function normally.”
(Check out the dance workouts that are perfect for anyone who hates exercising.)
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You have a difficult time unloading groceries or cleaning the house
If these typical daily tasks are feeling even more like chores because you find yourself quickly out of breath, don’t ignore it.
“Upper body activities are just as straining on your cardiovascular, or heart and blood vessels, as lower body exercise,” explains Dr. Swedan. “If your heart rate or pulse is above 110 doing these activities, you are out of shape.”
Focusing on exercises that target the upper body muscles can help. Dr. Swedan suggests starting with water bottles as weights for arm exercises. “Do ten reps of bicep curls, three times a day, along with raising your arms forward just above the head,” she says. “When you’re comfortable with that, move to two-pound weights, then up to five pounds over a month.” Here are other exercises you can in your kitchen.
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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, explains Gary. But if this soreness is lasting longer than 48 hours, you may have a bigger issue. (Here’s how to soothe sore muscles.)
“When a workout crushes you and you’re really sore for more than two days, that means you may have overcooked the turkey,” says Gary. Translation: You’re doing more than your body is able to handle.
Don’t give up on exercise, but ease back into it slowly, suggests Gary. “Cut back on the volume or sets, reps and or weight, to start, and then work your way back up,” he says. “Foam roll for five to 10 minutes daily, and stretch at least once a day, too.”
Next, learn how to prevent overeating when working from home.