Hypodynamia (physical inactivity) in men: the risks and how much to move

Hypodynamia is a term used mainly in Russian-language medicine for not moving enough. It is not a diagnosis you can make from how you feel; it describes a lifestyle in which someone is less active than their health needs. Here is what the evidence says, and where to start.

What hypodynamia means

The World Health Organization (WHO) separates two related ideas (WHO, 2020):

• physical inactivity: doing less than the recommended amount of activity each week;
• sedentary behaviour: time spent sitting or lying down while awake, using very little energy.

They are not the same. The NHS points out that you can meet your weekly activity target and still be at risk of ill health if you spend the rest of the day sitting or lying down (NHS).

How common it is

In 2022, 31% of adults worldwide — about 1.8 billion people — did not reach the recommended level of activity, a rise of 5 percentage points since 2010. On average, women are about 5 percentage points less active than men. Among adolescents aged 11–17, 81% are not active enough (WHO).

In 2010, WHO identified physical inactivity as the fourth leading risk factor for global mortality (WHO, 2010). It is a risk factor, not a cause of death. WHO now puts it this way: people who are insufficiently active have a 20% to 30% higher risk of death than people who are sufficiently active (WHO).

How inactivity affects health

Regular physical activity in adults is linked with a lower risk of cardiovascular disease, high blood pressure, type 2 diabetes and some cancers, as well as better mental health and sleep (WHO). Long periods of sitting are linked with weight gain, heart disease and type 2 diabetes (NHS).

For men, erections are worth a separate mention. Frequent erection problems can be linked with high blood pressure or cholesterol, diabetes, depression and hormone problems. The NHS advises seeing a GP if this keeps happening, and lists daily exercise, losing excess weight and stopping smoking among the lifestyle changes that can help (NHS). A 2024 meta-analysis found that aerobic training improved erectile function in men with erectile dysfunction who were not taking PDE-5 inhibitors (Chen et al., 2024).

How much to move: WHO recommendations

For adults, WHO recommends (WHO, 2020; Bull et al., 2020):

• 150–300 minutes of moderate aerobic activity a week (such as brisk walking), or 75–150 minutes of vigorous activity (such as running or swimming), or a combination;
• muscle-strengthening activities for the major muscle groups on at least two days a week;
• less time sitting, and breaking up long periods of sitting with movement.

WHO stresses that any amount of physical activity is better than none, and that all physical activity counts (WHO).

Energy balance, without one-size-fits-all numbers

Body weight changes when the energy you take in from food differs from the energy you use. How much you need depends on your age, height, weight and activity level. As a general guide, the NHS says an average man needs about 2,500 kcal a day and an average woman about 2,000 kcal (NHS). If you need a personal figure, discuss it with a doctor or dietitian.

Where to start

• Break up long periods of sitting: stand up, walk around, stretch (NHS).
• Build walking into journeys you already make, and take the stairs.
• Increase activity gradually: start with what feels comfortable, then add a little time or intensity.
• Add strengthening exercises you can do at home.
• If you have a long-term condition, or get chest pain, severe breathlessness or dizziness when active, discuss your plans with a doctor.

When to see a doctor

Tiredness, poor sleep, mood changes, back pain and weight gain can have many causes, and lack of movement is only one of them. If these symptoms persist, talk to a doctor rather than putting them down to inactivity alone. Recurring erection problems are also a reason to see a doctor, as they can be a sign of a treatable health condition (NHS).

KegelFit offers a Kegel exercise timer and video workouts for the pelvic floor and the whole body. It helps you keep a routine, but it does not measure muscle strength or check your technique. Free to download, with in-app purchases: Google Play · App Store.

Sources

1. WHO. Physical activity. Fact sheet, 26 June 2024. https://www.who.int/news-room/fact-sheets/detail/physical-activity
2. WHO. Global recommendations on physical activity for health. 2010. https://www.who.int/publications/i/item/9789241599979
3. WHO guidelines on physical activity and sedentary behaviour. 2020. https://www.who.int/publications/i/item/9789240015128
4. Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. https://doi.org/10.1136/bjsports-2020-102955
5. NHS. Physical activity guidelines for adults aged 19 to 64 (reviewed 22 May 2024). https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
6. NHS. Benefits of exercise (reviewed 15 August 2024). https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
7. NHS. Understanding calories (reviewed 17 April 2023). https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
8. NHS. Erectile dysfunction (impotence) (reviewed 28 July 2023). https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/
9. Chen Z, et al. Effect of different physical activities on erectile dysfunction in adult men not receiving phosphodiesterase-5 inhibitors therapy: a systematic review and meta-analysis. Andrology. 2024;12(8):1632–1641. https://doi.org/10.1111/andr.13682