What happens if you don’t exercise?

We know physical activity is good for us. But between long hours at a desk and managing a busy life, finding time to move can feel impossible. It’s easy to skip a workout here and there, but over time, lack of movement can become a habit.

"It’s easier now than ever to fall into a sedentary lifestyle," says Victoria Smith, PT, DPT, a physical therapist at Hinge Health. "The demands placed on us are more sedentary — many of us sit down while working and commuting places. By the time we have free time, we’re often too mentally exhausted to exercise. It’s not just about motivation; it’s complicated."

But your body requires daily movement — it keeps your muscles, bones, and heart functioning at their best. Here’s a look at how your body adapts to a lack of movement. Plus, learn from Hinge Health physical therapists how to add short bursts of movement into your day — because even short bouts of activity are better than nothing.

What is a sedentary lifestyle?

A sedentary lifestyle simply means spending a lot of time sitting or lying down with low energy expenditure (or calorie burn). This can look like working at a desk, driving, or relaxing on the couch for most of the day.

While a gym session is great, it doesn't necessarily "cancel out" sitting for the rest of the day. "You get a lot of benefit if you break up your activity," says Dr. Smith. "In addition to exercise, short bursts of movement throughout the day allows your muscles and bones to stay engaged and receptive to adapting."

Effects of physical inactivity

When you don’t move your body, your body begins to adapt to that inactivity. These physiological adaptations can work against your long-term health if you stay inactive for long periods of time. Here’s how inactivity can affect your mind and body:

• Muscle atrophy and weakness. Your body is incredibly efficient. If you aren't using your muscles, your body stops maintaining them. "Muscles are calorically-demanding. If you aren't using them, your body thinks, 'We don't need that,' and breaks them down," says Dr. Smith. This leads to muscle atrophy (shrinkage) and weakness, which can make it harder to do everyday activities. It can also make getting back into exercise later feel more challenging. But remember: muscles are meant to be resilient. You can build them back up when you start using them again.

• Reduced cardiovascular capacity. This affects your stamina. Without regular movement to train your heart and lungs, you might find you get winded faster during daily tasks like carrying groceries or taking the stairs, says Dr. Smith.

• Impaired circulation. Movement acts as a pump for your blood flow. Walking and moving help push fluids through your system, reducing that stiff or swollen feeling in legs and feet.

• Decreased bone density. Bones act like muscles — they get stronger when you put weight on them. "Resistance training encourages bone growth," says Dr. Smith. "If you aren't moving, you lose that stimulus." Weight-bearing activity keeps bones dense and durable, which helps prevent issues like osteoporosis (a disease that makes bones more brittle) later in life.

• Metabolic changes. Exercise helps regulate hormones and how your body processes sugar and fat. "Movement helps with hormone regulation and satiety," says Dr. Smith. Without it, you may experience sharper spikes in blood sugar and energy crashes.

• Lower mood. Exercise is a natural booster for "feel-good" hormones like endorphins. Research shows that regular activity can help relieve stress and improve your mood.

How to get more active: 4 tips to get started

You don't need a gym membership to get moving. Still, if you haven't been moving much lately, the idea of starting an exercise routine can feel overwhelming. You might look at the Physical Activity Guidelines for Americans recommendation of 150 minutes of moderate-intensity activity a week and think, “I’m not ready for that.”

"That number can feel like a huge barrier for a lot of people," says Dr. Smith. "But you don't have to start there." Here are three PT-backed tips to help you get moving — no matter where you’re starting from. 

• Think movement "snacks" — not meals. The truth is, many people don’t have the time to work out 30-60 minutes daily and that’s okay. "Adding a little bit of movement throughout your day — what we call movement snacks at Hinge Health — can be beneficial in the long run."

• Don't overthink it. Exercise doesn't have to be complicated or require special equipment. "It doesn't have to be structured,” Dr. Smith says. It can be unstructured movement throughout the day, like doing calf raises while you wait for your coffee to brew or walking around as you take a phone call." 

• Find your "why." It’s normal for motivation to ebb and flow, so connect your movement to something that matters in your daily life. "Figure out why it’s important for you to stay strong and mobile, and make sure you keep coming back to that," says Dr. Smith. Whether it’s being able to carry groceries without getting winded or picking up your dog without pain, focusing on how movement improves your quality of life can help you stay consistent.

• Consider working with a professional. If you are unsure where to start, or if pain is making you hesitant to move, you don't have to do it alone. A physical therapist or a certified personal trainer can help you build a personalized plan that matches your current abilities and goals, helping you move with more confidence.

How physical therapy can help you get active

Getting started is often the biggest barrier to exercise. Whether you’re returning to movement after an injury, childbirth, or have just been busy with life’s demands, taking that first step can feel daunting. You might worry about pain, injury, or simply not knowing where to begin.

Physical therapy is a key resource for bridging the gap between a sedentary lifestyle and an active one. A physical therapist (PT) can act as a guide, helping you build strength and endurance safely so you don't burn out or get hurt.

A PT can assess your current "activity tolerance" — what your body can handle right now without pain or extreme fatigue — and design a customized program to gradually increase it. They can help you identify movement snacks that fit into your busy schedule and provide strategies to modify exercises so they feel approachable.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

Practicing these exercises regularly — even for just a few minutes at a time — can help you maintain muscle mass, improve circulation, and boost your energy. "These basic, functional movements are designed to be familiar to you," says Dr. Smith. "You don't have to think really hard about them; you just do them to break up your day."

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT tip: start small

"If you are trying to establish an exercise routine, my biggest advice is to start small," says Dr. Smith. "A little bit of movement goes a long way. Find what motivates you, set realistic goals, and remember that even unstructured movement snacks throughout the day make a big difference."

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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2. Office of Disease Prevention and Health Promotion. (2021). Current Guidelines | odphp.health.gov. Health.gov. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines

3. Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020). Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean Journal of Family Medicine, 41(6), 365–373. doi:10.4082/kjfm.20.0165

4. Medline Plus. (2017, September 1). Health Risks of an Inactive Lifestyle. Medlineplus; National Library of Medicine. https://medlineplus.gov/healthrisksofaninactivelifestyle.html

5. Bowden Davies, K. A., Pickles, S., Sprung, V. S., Kemp, G. J., Alam, U., Moore, D. R., Tahrani, A. A., & Cuthbertson, D. J. (2019). Reduced physical activity in young and older adults: metabolic and musculoskeletal implications. Therapeutic Advances in Endocrinology and Metabolism, 10(10), 204201881988882. doi:10.1177/2042018819888824

6. Hossain, M. N., Lee, J., Choi, H., Kwak, Y.-S., & Kim, J. (2024). The impact of exercise on depression: How moving makes your brain and body feel better. Physical Activity and Nutrition, 28(2), 43–51. doi:10.20463/pan.2024.0015

7. Zhang, L., Shi, G., Liao, X., Huang, J., Yu, M., Liu, W., Li, X., Zhan, H., & Cai, X. (2023). Correlation between sedentary activity, physical activity and bone mineral density and fat in America: National Health and Nutrition Examination Survey, 2011–2018. Scientific Reports, 13(1). doi:10.1038/s41598-023-35742-z