Hypodynamia in men

Hypodynamia is the 4th leading cause of death in modern humans. Perhaps you are sick too.

Let's start with a brief overview. Hypodynamia is a state of insufficient physical activity, the main feature of which is the loss of muscle mass.

The list of symptoms of hypodynamia includes constant fatigue and decreased performance, excess weight, back pain, headaches, insomnia, sudden mood swings and depressive states. Do you recognize yourself in the symptoms? Then you can safely move on to our set of exercises.

According to WHO, every fourth person on the planet leads a sedentary lifestyle. In high-income countries, physical inactivity is observed in 26% of men and 35% of women, while in developing countries this figure is 12% and 24%, respectively. The situation is unfavorable among adolescents: 80% of children aged 11-17 are not physically active enough. Why is physical inactivity the 4th leading cause of death? Because it contributes to the development of dangerous cardiac and endocrine diseases.

How to determine if you have physical inactivity?

Diagnostics are based only on your well-being and lifestyle. Laboratory and instrumental methods are used to identify concomitant pathology.

The peculiarity of this disease is that it cannot be cured with medication. Treatment and prevention consist only of introducing and gradually increasing physical activity into your daily schedule; eliminating factors from your life that lead to physical inactivity. Medication correction is carried out only if the patient has specific indications.

Normalization of metabolism plays a major role in reducing the risk of hypodynamia. Metabolism is the basis of life, so it is worth monitoring its level more carefully.

The metabolic rate is determined by:

• basal metabolism - the energy consumed by the body at rest (60-70% of all energy expenditure), depending on genetic characteristics, body type, gender, age, health status and other factors;
• additional energy expenditure on thermoregulation and physical activity of our body (work, household loads, sports training).

To maintain energy balance, the average caloric intake of an adult man should be 1800-2000 kcal per day. For a woman, it is 1200-1500 kcal per day. If you have a calorie surplus (exceed the required norm), and do not give your body enough physical activity, you will gain excess weight. Which again leads you to physical inactivity.

The consequences of a sedentary lifestyle can be very different. Their list includes:

• Cardiovascular diseases. This is the main target of physical inactivity - the result of high blood pressure, which in turn negatively affects the ratio of "good" and "bad" cholesterol in the blood. Subsequently leads to atherosclerosis;
• Overweight and obesity. And this is already a risk of metabolic syndrome and diabetes;
• Decreased strength of the respiratory muscles;
• Deterioration in mental performance;
• Weakening of the immune system;
• Psychoemotional disorders;
• Diseases of the musculoskeletal system;
• Disorders of the abdominal cavity and pelvic organs;
• Decreased libido and lack of pleasure from sexual intercourse;
• As a consequence, sexual dysfunction - in men;
• Irregular menstrual cycle, severe PMS, and the possibility of cyst formation due to blood stagnation (consequences of atrophy of the pelvic muscles) - in women.

As we have already said, only healthy physical activity prevents the development of hypodynamia. And it includes:

• general physical training, everyday physical activity and exercise. This is your minimum that people of any age need to do daily.
• Extended physical activity that allows you to maintain optimal physical fitness. If necessary, add morning exercises, stretching, daily walks in the fresh air to the complex.

Of the generally available daily rituals for prevention, experts advise: going up and down stairs, walking more, walking in nature and playing active games with children.